Lovingkindness meditation as described by Jack Kornfield is such a beautiful thing to do, especially (but not only) when we’re working on forgiveness. It’s so darn simple, but it does so much for us.
So let me tell you about it.
As if you were going to meditate, get comfortable in a quiet space. Take some cleansing breaths. Focus on your breathing, inhaling through the nose and exhaling through the mouth. Again and then again.
Lovingkindness begins by our extending it to ourselves. So say this either out loud or to yourself, while holding an image of yourself in a heart of lovingkindness:
May I be filled with lovingkindness.
May I be healthy in body and mind.
May I be safe from inner and outer danger.
May I be happy and free.
Then, extend lovingkindness to someone dear to you, perhaps someone who has done you a service or for whom you feel great love. But it is also useful to extend lovingkindness to someone you need to forgive. Hold an image of them in a heart of lovingkindness. Yes, even if they’ve hurt you.
Here are the words to extend lovingkindess gently to another as we hold a picture of them in our mind and 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.
Let your feelings and the image you hold reflect these words. You’re planting the seeds of loving wishes in yourself and in others, which helps make our world a more loving and peaceful place.
This practice has been so helpful to me in both forgiveness and prayers. If you’ve done it, I’d love to hear your experience or what you think of this.
Thank you. And thank you, Hollister Rand, for reminding me of it.