Calm Down While Lifting Others Up
Loving Kindness Meditation (LKM) is intended to develop feelings of goodwill and warmth toward others. It has been found to quickly increase positive emotions and decrease negative ones, decrease pain and migraine headaches, reduce symptoms of posttraumatic stress, increase gray matter in the emotional processing areas of the brain, and boost social connectedness.
Step 1
- Sit in a comfortable and relaxed position and close your eyes.
- Take 2-3 deep belly breaths, taking twice as long to exhale.
- Let any worries or concerns drift away as you feel your breath.
- Quietly or silently repeat the following or similar phrases:
Step 2
- May I shine (or know) God’s light.
- May I show (or know) God’s love.
- May I be wise.
- May I be brave.
- May I be healthy.
- May I be joyful.
- May I be at peace.
Repeat 3x total
Step 3
Now say the phrases for someone you love. 3x
Then someone you feel neutral about. 3x
Then someone you have negative feelings toward. 3x
End with yourself again. 3x
Note: Allow whatever feelings that come to be felt.