We spend a lot of our time and energy wishing our lives were different or “better.” Loving-kindness helps us accept ourselves exactly as we are. This guided practice from Sharon Salzberg can help you to bring loving-kindness to yourself and others in just a few minutes.

  1. Start by taking delight in your own goodness calling to mind things you have done out of kindness and rejoicing in those memories to celebrate the potential for goodness we all share.
  2. Silently recite phrases that reflect what you wish most deeply for yourself in an enduring way. Traditional phrases are, “May I live in safety. May I have peace and joy. May I have health and freedom from pain. May I live with ease.”
  3. Repeat the phrases with enough space and silence between so they fall into a rhythm that is pleasing to you direct your attention to one phrase at a time.
  4. Each time you notice your attention has wandered, be kind to yourself and let go of the distraction. Come back to repeating the phrases without judging or disparaging yourself.

Keywords; Breathing Compassion