Loving-kindness Meditation

A DHARMA TALK HANDOUT.

Some phrases to use:

May you be filled with loving-kindness.
May you be safe from inner and outer harm.
May you be healthy in body and mind to the extent you are able.
May you be happy.
May you be peaceful.
May you be free.

or an alternative:

May you be filled with loving-kindness.
May you be safe from inner and outer harm.
May you have a calm, clear mind and a peaceful loving heart.
May you be physically strong, healthy and vital to the extent that you are able.
May you experience love, joy, wonder and wisdom in this life just as it is.

Typically, these phrases are offered first to oneself, then to a teacher or benefactor, next to a loved one, then a “neutral” person (someone you see often but don’t really know, e.g., check-out person in grocery store, mail carrier, etc.). Finally, closing with a “difficult” person in your life (at first, please choose someone with whom you have just a little difficulty; eventually, you can move up to someone with whom you have greater difficulty). Then you can extend these wishes to people in the surrounding community, the world, other beings that fly through the skies and live in the woods, rivers and oceans.

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