May Metta: Loving-kindness Week 2
“Love springs up in tender concern; it blossoms into caring action. It makes beauty out of all we touch. In any moment we can step beyond our small self and embrace each other as beloved parts of a whole.”
― Jack Kornfield, The Art of Forgiveness, Lovingkindness, and Peace
Traditionally Loving kindness meditation begins with self, but there are those that may find this difficult. Kornfield offers this insight and variation.
This adaptation is from Jack Kornfield’s website https://jackkornfield.com
Expressing gratitude to our benefactors is a natural form of love. In fact, some people find lovingkindness for themselves so hard, they begin their practice with a benefactor. This too is fine. The rule in lovingkindness practice is to follow the way that most easily opens your heart.
When lovingkindness for your benefactor has developed, you can gradually begin to include other people in your meditation. Picturing each beloved person, recite inwardly the same phrases, evoking a sense of lovingkindness for each person in turn.
After this you can include others: Spend some time wishing well to a wider circle of friends. Then gradually extend your meditation to picture and include community members, neighbors, people everywhere, animals, all beings, the whole earth.
Finally, include the difficult people in your life, even your enemies, wishing that they too may be filled with lovingkindness and peace. This will take practice. But as your heart opens, first to loved ones and friends, you will find that in the end you won’t want to close it anymore.
Lovingkindness can be practiced anywhere. You can use this meditation in traffic jams, in buses, and on airplanes. As you silently practice this meditation among people, you will come to feel a wonderful connection with them – the power of lovingkindness. It will calm your mind and keep you connected to your heart.
May you be filled with lovingkindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.