Sit comfortably, making sure your back is straight, and gently close
your eyes. Remind yourself that you have chosen these few minutes to
lead yourself into a loving state. Any distracting thoughts can wait
until you finish this meditation.
Take a few depths and become centered. Feel your whole body with
your mind, respectfully and lovingly. Say to yourself, "I love
myself and I love my whole being." Pay attention to every word;
feel a direct connection to them. Let loving thoughts come from the
center of your heart and let them move through your whole being. You
can even visualize this symbolically. Keep repeating to yourself, "I
love myself and I love my whole being" for a few minutes and feel a
harmonious relationship with yourself. Stay with the thought until
you can feel it having a positive effect.
Now, look at yourself objectively. You are the observer and, at the
same time, you are the observed. The observer is the mother and the
observed is the child. Feel motherly love toward yourself. Spend a
few minutes wishing yourself well. Think clearly, "May I be well,
happy, and peaceful." Pay undivided attention to each word and
connect fully with its meaning. Feel that you are blessing yourself
with your own loving thoughts. Take a minute or two for this.
Now is the time for you to share this experience with others. You
choose to connect with those you know and those you don't know with
the same loving, caring, and compassionate thoughts. Again remind
yourself that this is no time for any negative thoughts or past
memories. If past memories sneak in and begin to bother you, gently
put them aside.
Begin with your parents. Think, "May my parents be well, happy, and
peaceful." Repeat this a few times. Try to remain connected to them
with the warmth of your love and caring.
Now expand your love to other members of your immediate and extended
family. Think, "May my children, brothers, sisters, and grandparents
be well, happy, and peaceful." Repeat this a few times. Try to
remain connected to them with genuine love for them.
Next think, "May my other relatives, friends, and neighbors be well,
happy, and peaceful." See all of them walk into a circle of love in
your heart. Repeat this a few times.
Now, with compassion, think of those who may have caused you pain,
and extend unconditional love to them. In your mind, repeat a few
times, "May those who caused hurt in the past be well."
Next, think of all human beings as one family, the human family, and
wish them well, wish them peace. "May all human beings be well,
happy, and peaceful." Repeat this a few times.
Finally, expand your love to all living beings. "May all living
beings be well, happy, and peaceful." Think of all life, all
conscious living beings. Take this moment to connect to them with
only positive, loving thoughts.
Slowly bring your attention to your breath. Spend a few minutes
focusing on your breath. Then, when you feel ready, gently open your
~ Bhante Y. Wimala, "Lessons of the Lotus: Practical Spiritual
Teachings of a Traveling Buddhist Monk," Bantam Books, 1997.
May this be of benefit.