This is Part 2 of a 2-part series on Loving Kindness Meditation:
- Part 1 – Have You Heard Of Metta Meditation?
- Part 2 [You Are Here] – The Perfect Loving Kindness Meditation For Others
If you’ve been practicing your loving kindness meditation to yourself these past few days, you might now be feeling ready and keen to perfect and project this out to the rest of the world.
Remember, this is a practice of softening the mind and opening your heart up to deeper and deeper levels of kindness and of pure love for yourself and others.
There should be no desire to possess another. It is not an obligation.
Nor does it depend on the relationship between yourself and another.
It comes from a selfless place.
When we feel love and kindness toward others, it not only makes others feel loved and cared for, but it helps us also to develop inner happiness and peace. – Dalai Lama
Now that you’ve begun to fill your own cup of kindness, you can direct your loving kindness phrases to someone for whom you feel deep gratitude.
Traditionally, this person is referred to as a benefactor or elder.
Possibly a parent or grandparent who has been of great influence in your life or maybe a teacher/mentor or idol.
This will be someone whom it takes no effort for you to feel respect for and whom elicits feelings of care.
Prepare yourself as you did when reciting your loving kindness meditation phrases to yourself (in our last blog post) and concentrate on breathing in and out deeply from the heart center.
It may help you to spend a few moments reciting those chosen phrases to yourself before proceeding.
NOTE: Don’t be concerned if your loving kindness meditation phrases don’t feel genuine at first. Repeat them anyway.
As before, become mindful on sensations in this area only and keep up with your breathing.
Now repeat the below phrases (or chose your own) for this person:
“May he/she be happy”.
“May he/she be free of mental suffering or distress”.
“May he/she be healthy and energetic”.
“May he/she be joyful and peaceful wherever he/she goes”.
“May he/she be safe and secure”.
- Now you may move your meditation to a beloved family member or dear friend and repeat the same phrases as above.
Again, whilst breathing in and out of your heart center.
- Next, move to a neutral person, someone for whom you feel neither strong like nor dislike.
As you repeat the phrases, remember to allow yourself to feel unconditional tenderness and loving care for their welfare. If you focus on the same person each time, you will be surprised at how your feelings change towards them. You will begin to open your heart and genuinely have compassion for and care for your ‘neutral person’ every time you see them.
- Now it’s time to move to someone you have difficulty with. Possibly even hostile feelings and/or resentments. Repeat the same phrases for this person and remember, don’t be concerned if your loving kindness meditation phrases don’t feel genuine at first. Repeat them anyway.If you have particular difficulty doing this one, before reciting each phrase, include: “To the best of my ability I wish that you be….”If you begin to notice feelings of ill will toward this person, don’t worry. Simply return to reciting your loving kindness phrases to the benefactor, allowing the loving kindness within you to arise again. Then return to the ‘difficult person’. Let the phrases spread through your whole body, mind, and heart.
You are now ready to radiate loving kindness out to all beings. The traditional phrases here are:
“May all beings be happy”.
“May all living beings be free of mental suffering or distress”.
“May all breathing beings be safe, happy, healthy, live joyously”.
“May all individuals be healthy and energetic”.
“May all beings in existence be safe and secure”.
May these five loving meditation phrases (or those you otherwise chose) touch the hearts of all forms of life in the universe, unconditionally and inclusively.