A kindness meditation is a simple way to turn the mind towards warmth and goodwill. You silently repeat a few kind wishes, first for yourself and then for other people. It can feel awkward at first, and that is completely normal.
The practice
- Sit comfortably and take a few slow breaths.
- Bring to mind yourself, as you are today. Silently repeat: May I be safe. May I be well. May I be at ease.
- Think of someone you care about and offer them the same wishes: May you be safe. May you be well. May you be at ease.
- Think of someone you hardly know, such as a neighbour or a shop assistant, and offer the wishes to them.
- Finally, widen it to everyone: May all beings be safe, well and at ease.
If it feels hard
- If wishing yourself well feels difficult, start with someone it is easy to love, then return to yourself.
- Change the words to ones that feel natural to you.
- Notice any feelings without judging them.
Try it now: set the meditation timer for five minutes
