How to Practice Buddhist Loving-Kindness Meditation

Practice of the Buddhist loving-kindness meditation dates back more than 2,500 years. It is a way to cultivate positive energy in the world and create healthy emotions both within ourselves and in others. With the practice of loving-kindness meditation, you are sure to become a more compassionate, kind, accepting and patient individual. As your energy touches those whom you meditate upon, their lives, too, will improve.

Instructions

Difficulty: Moderate

1. Begin the meditative practice with yourself as the receiver of the meditation so that you might developing acceptance and self-love. Only once you fully love yourself can you truly love and respect others.
   The first step is visualization. Create a mental image of yourself and picture yourself smiling, laughing or simply being filled with joy.
2. Hold the image as you reflect upon all of your wonderful qualities and characteristics, the kind things you have done and your positive contribution to the world.
3. Vocalize your meditation and positive sentiments with a positive statement about yourself. Throughout the entire meditation, you should repeat a personal mantra, either out loud or internally, that is written in your own words and helps to summon love and understanding, such as kind love, loving kindness, peace and joy or whatever works for you.
4. Complete the self-meditation and them move one by one through four more people. Move through each person individually, completing the three steps of the Buddhist loving-kindness meditation before moving on.
   The first should be a respected individual, such as a spiritual leader or mentor, the second a person near and dear to your heart, such as a member of your family or close friend. The third should be someone you know, but harbor neither negative nor positive feelings for, and the final person should be someone whom you have difficulty with or who is hostile towards you. Focus on what each person has brought to your life.
5. Practice the loving-kindness Buddhist meditation as often and for as long as you like. It can be performed virtually anywhere and anytime to fill yourself and your world with positive energy.
6. Vocalize your meditation and positive sentiments with a positive statement about yourself and the presence of the person in your life before you move onto the next person. Throughout the entire meditation, you should repeat a personal mantra, either out loud or internally, that is written in your own words and helps to summon love and understanding, such as kind love, loving kindness, peace and joy or whatever works for you.