Loving-kindness meditation, also known as maitrÄŤ, is a meditation practice that focuses on the embodiment and evocation of love. It awakens our hearts, allowing self-love, compassion, and gratitude to flow more freely. Try this quick and simple practice for an instant boost in love!
step one: sit with your feet planted on the ground, back straight, heart open, and palms rested in your lap. turn your focus inwards, allowing yourself to get lost in your breath. breathe deeply until you feel a sense of calm wash over you.
step two: visualize two people who love you, one on your right side and one on your left. this can be a friend, family member, spiritual guide, deity, etc. the goal is to focus on feeling the love that they have for you! practice receiving that love, even if you donât feel worthy of it. you may feel a warmth or tingling in your heart.
step three: send love back towards these people! in your mind, speak affirmations towards them, wish them well, tell them how much you adore them.
step four: visualize an acquaintance standing in front of you. this should be someone who you are neutral towards. a neighbor, the postman, a coworker, etc. see this person and choose to send love to them! wish them well, share an uplifting message, pour out love.Â
step five: visualize the earth as a tiny sphere, small enough to fit in your hand. look over the earth and all of the people in it. choose to show love to this little sphere. share your love, send healing, and pour out affirmations!
step six: finish by taking several deep breaths and noticing the presence of love that surrounds you. close the meditation by giving gratitude to yourself and to the world!