Today’s meditation in class was based on this lovely script by Jack Kornfield. You can access more guided meditations here, or simply click on the “Meditations” tab in the top menu.

I am larger than I thought! I did not know I held so much goodness!

—Walt Whitman

Begin the practice of lovingkindness simply. Sit so that you feel comfortable. Let your body rest and your heart be soft.

It is best to begin by directing lovingkindness to those you love, because often people can find it difficult to direct love to themselves. Picture, imagine, think of someone you love a lot, where love comes easily and is uncomplicated. Start where it’s easy to first open the heart. You can even begin with a child or a dog.

Breathe gently and recite inwardly the following traditional phrases directed toward their well-being.

May you be filled with lovingkindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.

As you repeat these phrases, hold this loved one in lovingkindness. Adjust the words and images to best open your heart. Repeat these phrases and kind intentions over and over again, letting the feelings permeate your body and mind.

This meditation may at times feel mechanical or awkward. It can also bring up feelings of irritation or anger. If this happens, it is especially important to be patient and kind toward yourself, allowing whatever arises to be held in a spirit of friendliness and kind affection.

After a few minutes, picture a second person about whom love comes easily. Extend the same wishes of lovingkindness to them. Whether the image or feelings are clear or not does not matter. Simply continue to plant the seeds of loving wishes, repeating the phrases gently, no matter what arises. The rule in lovingkindness practice is to follow the way that most easily opens your heart.

Now, after a time, you are ready to turn to lovingkindness for yourself. Envision or imagine these two loved ones gazing back at you with the same well-wishing. They want you too to be held in kindness, to be safe and well, to be happy. Picture them saying this to you kindly:

May you too be filled with lovingkindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.

Receive these gratefully. After a few repetitions, take their good wishes into yourself. You may even wish to place a hand on your heart. Recite:

May I be filled with lovingkindness.
May I be safe from inner and outer dangers.
May I be well in body and mind.
May I be at ease and happy.

When you have established a sense of lovingkindness for yourself, you can expand your meditation to include others. Choose a benefactor—someone in your life who has loved or cared for you. Picture this person and carefully recite the same phrases.

When lovingkindness for your benefactor has developed, you can gradually include other people you care about in your meditation. Picture each beloved person, recite the same phrases, evoking a sense of lovingkindness for each person in turn. After this, you can include a wider circle of friends. Then gradually extend your meditation step by step to picture and include community members, neighbors, difficult people, people everywhere, animals, all beings, the whole earth.