Lovingkindness Meditation

Introduction (Narrated by Susan Cain)

Susan Cain learned the practice of lovingkindness meditation from the great teacher, Sharon Salzberg. Lovingkindness meditation (also called "metta" meditation) is about sending unconditional love and goodwill to ourselves and others (without regard to whether we or they "deserve" it).

Some people are uncomfortable with this form of meditation, because it feels hypocritical. But Sharon assures us that we needn't be pure of heart to benefit from this practice. Since we're all human, at any given moment we may feel anger, skepticism, self-doubt, fear, and/or critical feelings of ourselves and others. But, as humans, we also have a tremendous capacity to love and be loved.

Meditation (Narrated by Susan Cain)

Despite the lofty sound of "Lovingkindness Meditation," our goal here is pretty modest. All we’re trying to do is access the love part of you, for this particular moment in time -- while acknowledging that all the other, less loving bits are in there too. Susan asks you to begin by taking a few deep breaths -- the kind that fill up your belly like a balloon -- and slowly letting them out.

As you breathe, I want you to think of someone you love or have loved. It might be a mother or father, or teacher, or friend or partner. It could also be an imaginary person. Just think of that person smiling down at you and loving you and maybe cradling you in their arms. And now say or think:

"May I be loved.
May I be happy.
May I be strong.
May I use my gifts to make the world better.
May I be free from suffering."

Now I want you to say or wish the same thoughts to someone else. Someone who you love intensely. It could be a child, a spouse, a parent. Or, if no one comes to mind, you may direct it to someone you’ve never met or to an imaginary person but again, say or think:

"May you be loved.
May you be happy.
May you be strong.
May you use your gifts to make the world better.
May you be free from suffering."

Repeat thrice more, first by imagining someone in your community who you know is struggling (even if you don’t know them well); second, by wishing well to a difficult person in your life; and finally, by sending this message out to all the people of the world. If you prefer, you can switch up the order of these wishes, so that you start with someone else, before wishing yourself love.

If you enjoyed this meditation, you may want to check out my Bittersweet book and  Bittersweet Practices course!