This is a mindfulness practice of loving kindness and compassion. Having compassion for others – the wish that others not suffer – also enhances our own happiness and well-being. This practice should include self-compassion since we also do not want to suffer and desire happiness. It can be difficult to know how to help others in trying times and sending out the wish for compassion often provides a sense of connection, empathy, understanding, hope, optimism, and joy.
Sit in a comfortable position.
Close your eyes if possible and notice your breathing.
Take 2 – 3 deep relaxing breaths. (4 – 6 seconds)
Turn your awareness to your natural breathing pattern. Don’t try to change the rhythm. Just notice. (2 minutes)
Imagine a friend or loved one in front of you and then extend this wish to others.
Recite phrases you like or similar to those below. (2 – 5 minutes)
May you be free from suffering.
May you have happiness and joy.
May you know peace and calm.
Recite phrases you like or similar to those below. (2 – 5 minutes)
May I be free from suffering.
May I have happiness and joy.
May I know peace and calm.
If comfortable and desired, stretch your compassion to recite phrases you like or similar to those below. (2 – 5 minutes)
May all beings be free from this suffering.
May all beings have happiness and joy.
May all beings know peace and calm.
Turn your awareness to your natural breathing pattern. Just notice. (2 minutes). Notice and reflect on how you feel; how your heart feels. Do you detect a sense of warmth, openness, tenderness? Acknowledge and accept the feelings. Acknowledge and accept any sense of anxiety, aches, or concerns.