Good morning! Keeping with the Buddhism theme today I want to talk to you about a certain kind of meditation called a “loving kindness” meditation.

This mediation will foster selflessness and altruistic love. It will sweeten your mind and put you in a good mood by raising your energetic vibration level.

It will also go a long way to help you produce the four qualities of love: Friendliness (metta), Compassion (karuna), Appreciative Joy (mudita) and Equanimity (upekkha).

To do the loving kindness meditation you simply extend, without judgement, loving kindness and good feelings/vibes/will toward the person you are holding in your mind. You may witness several reactions from your mind and ego while doing this. Try not to judge yourself but only notice what happens.

You can extend the loving kindness in any way you choose. Some ideas are to visualize the kindness going from you to them in some way. Picture a light going from your heart to theirs, or imagine you are painting them with loving kindness with your mind. Another way is to simply gather the feeling inside yourself and project that raw emotion toward them and feel it going out and to that person. You can also reflect on the good qualities of the person in mind, or simply repeat a mantra toward them by saying it in your mind while you picture them such as, just saying over and over, “loving kindness.”

When you do this mediation you pick four people in your life that fit into a certain type of person to you. But first of all you do it for yourself.

Here are the four types of other people you should pick for the meditation. Pick one person for each category.

  • a respected, beloved person – such as a spiritual teacher, or someone you look up to;
  • a dearly beloved – which could be a close family member or friend;
  • a neutral person – somebody you know, but have no special feelings towards, e.g.: a person who serves you in a shop;
  • a hostile person – someone you are currently having difficulty with.

Remember not to judge yourself when you do this. If you have feelings of resistance just notice and keep on extending the loving kindness even through that resistance. Don’t force it just stay calm and steady.

When you are finished with yourself and the four people a nice way to close this meditation is to extend loving kindness to the four corners of the compass; North, South, East, and West.

Doing this type of meditation often will open you up to receiving much more love and fulfillment in your own life.

Have fun. Peace – Sara

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