After some time away, the practice of loving kindness meditation has come back into my life several times recently - in things I've read, or in a guided practice.
At the end of Francesca Cervero's yoga class today, she led us in a loving kindness meditation:
May you be happy,
May you be safe,
May you be healthy,
May you live in ease.
The words can vary. Another version I've heard recently is:
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
In the practice, you direct these thoughts to yourself, then to someone you are close to, then to someone you don't know well (or have any particular emotional attachment to), then to someone you are having conflict with. This can be expanded outward to large groups, even the whole world.
Cultivating these intentions pushes aside negative emotions and feels much better than holding onto a resentment, or reacting to people with ill will or prejudice.
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