A note from Sean
Loving-kindness can be stronger than people expect. After a two-week silent retreat spent reading one book on it, I walked out a different person, as if I had scrubbed my heart with a Brillo pad. It hurt. My heart broke open, and part of me wanted a cotton swab instead.
Try this today. Bring to mind someone you love and spend a minute with your breath. Picture a soft, glowing light at the center of your heart and send it across to them with two wishes, one breath each: “May you have all the happiness in the world.” “May you be free from your pain.” Then notice how it feels in your body to picture them at ease.
Keep going: Loving-Kindness Meditation Script and Guided Loving Kindness Meditation.
This suits anyone who wants to start with ease. If your heart feels tender, or the person you picture brings up grief or worry, go gently. Choose someone simpler, or just rest a hand on your chest. Stop when you need to.
