Lovingkindness Practice

Lovingkindness Meditation:

May I be healthy,

May I be safe,

May I be peaceful.

May you be healthy,

May you be safe,

May you be peaceful.

May all beings everwhere be healthy,

May all beings everywhere be safe,

May all beings everywhere be peaceful.

Repeat these Lovingkindness phrases as many times as you would like, with whatever phrases—focused first on the self, then the other (you can name an individual/animal if you’d like), and finally the collective.

Repeat the phrases paired with slow nasal inhales and even slower open mouth exhales.

**somatic tip: Before starting the Lovingkindness practice: if it feels comfortable, place one hand on your belly to focus the start of your inhale there and place another hand on your heart to feel the breath rise up the body. Then, as you exhale watch your hand on your chest fall before the hand on your belly. There is a chance you feel more connected to the breath if you can see and feel it move through your body.

**somatic tip: If you lengthen your open mouth exhales longer than your nasal inhales your body will start to signal to your brain that you are safe. When your body feels safe, you might have a simpler time focusing on the Lovingkindness meditation. But, of course, if your mind wanders during the practice (and it will!), just invite its attention back to your breath or the words of the meditation. Your mind wandering and coming back to the present moment… is the meditation!!

My favorite thing about this Lovingkindness practice is the way it allows me to so simply access empathy and love for myself and others during unimaginably devastating times.