I can practice loving-kindness meditation any place and any time as long I do not need to focus on another activity such as work, driving, or operating dangerous equipment. I focus on the quality of meditation, not on the amount of time spent meditating.
What good practice really requires is a constant stream of effort: a sustained, persistent approach based on long-term commitment. For this reason, practicing properly, even for a short period of time, is the best way. The emphasis should be on quality rather than quantity.
Here are brief instructions for practicing loving-kindness meditation.
- Cultivate loving-kindness for myself. Repeat the following phrases, genuinely wishing for the phrases to be realized in my life, and trying to generate the feelings of associated with the phrases.
May I be happy.
May I be healthy.
May I be safe.
May I be loved. - Cultivate loving-kindness for a person I love or care about. Repeat the following phrases, genuinely wishing for the phrases to be realized in the person’s life, and trying to generate positive feelings for the person’s well-being.
May you be happy.
May you be healthy.
May you be safe.
May you be loved. - Cultivate loving-kindness for a person with whom I have difficulties, conflicts, or negative interactions. Repeat the following phrases, genuinely wishing for the phrases to be realized in the person’s life, and trying to generate positive feelings for the person’s well-being.
May you be happy.
May you be healthy.
May you be safe.
May you be loved. - Cultivate loving-kindness for all people. Repeat the following phrases, genuinely wishing for the phrases to be realized in everyone’s life, and trying to generate feelings of happiness for everyone’s well-being.
May everyone be happy.
May everyone be healthy.
May everyone be safe.
May everyone be loved.
References
- Dalai Lama (2011). Beyond Religion. New York, NY: Houghton Mifflin Harcourt. Quote taken from page 184.