Loving Kindness Meditation

The following meditation was composed by Anam Thubten. It may be used for the development of loving kindness (maitri in Sanskrit; metta in Pali):

Please close your eyes, and let your awareness rest on your breath. (1 minute)
Now please visualize someone or a group of people you love sitting in front of you. (pause 10 sec.)
Open your heart and say to them:
May you be safe from inner and outer harm.
May you be free from guilt, shame and hatred.
May you enjoy physical and mental well-being.
May you live with the ease of an open heart.
May you go beyond your inner darkness and awaken to your radiant true nature as boundless love.
(meditate 1 – 5 min.)

Now please visualize someone or some people you find to be challenging or difficult sitting in front of you. (pause 10 sec.) Open your heart and say to them: [Repeat above prayer].
(meditate 1 -5 min.)

Now imagine everyone in the world is sitting in front of you. (pause 10 sec.) Open your heart and say to them: [Repeat above prayer].
(meditate 1 -5 min.)

In closing:
May we express loving kindness toward each other so that war, conflict and every form of strife come to an end, allowing peace and harmony to pervade the entire world.

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