A note from Sean
When I practice loving-kindness, I start with a benefactor, someone it’s easy to feel care for. Then I go in baby steps: a good friend, someone I barely know, a neutral person, and only later someone difficult. We don’t want to start with our nemesis.
Try this today. Silently say the four phrases to yourself: May I be safe. May I be happy. May I be healthy. May I be at peace. If that feels hard, begin with someone easy to care for, a close friend or a pet, and come back to yourself after. Feel for warmth in your chest as you say each line.
Keep going: Guided Loving Kindness Meditation [Audio] and The Power of Loving Kindness & How to Cultivate It.
This suits beginners and long-time practitioners. If wishing yourself or someone else well feels hollow or painful, go gently and choose an easier person. Stop when you need to.
