Loving Kindness Meditation: 3 Easy Steps
I first learned about ‘loving kindness meditation’ when I read the book “A Path With Heart” by Jack Kornfield. My friend Victoria Pawlowski recommended the book and Victoria and another friend, Carolena Ranger have gone on to found ‘The Center for Compassion Inspired Health’ which incorporate the tenets of loving kindness meditation and self compassion.
Reading “A Path With Heart” was life changing as it was with the reading that I started a daily meditation practice. I found the way Jack Kornfield writes about meditation clear and heartfelt.
For myself, the most effortless way to evoke the feeling of love and good intentions is to bring to ‘mind and heart’ my children when they were little and my grandson Madz. Thinking of Madz never fails to bring a smile to my face and crack my heart wide open. I can then include myself and a wide variety of others in my best intentions for good health, happiness and a life filled with peacefulness and ease.
You can try it for yourself with these three easy steps:
1. Sit comfortably in a quiet space. Take 3 deep in and out breaths.
2. Bring to mind a person, animal or environment that evokes feelings of love.
3. From the ‘feeling place’ of love send out to yourself and others wishes and intentions for good health, contentment, peace, a life well lived.
While this is a very simplistic, basic model, it gives a taste for what can be incorporated easily into one’s life. In addition to Jack Kornfield’s fabulous book, there are other wonderful books to help you with your practice. Another one I would highly recommend is “Lovingkindness: The Revolutionary Art of Happiness” by Sharon Salzberg
Why practice Loving Kindness Meditation? In addition to the obvious real time blissful feelings one experiences, research conducted by Barbara Fredrickson at the University of North Carolina found that folks who had done 7 weeks of loving-kindness meditation experienced a significant increase in positive emotions, personal resources and good health.
Like any new behaviour, practicing helps, so try to set aside 10-20 minutes every day for your meditation practice.