Chicago Holistic Medicine
Dr Robert Wallace LAc, DACM 773.248.4489

Loving Kindness Meditation

Treat Yourself to a Loving Kindness Meditation

According to Harvard Health Watch, experts reviewed dozens of studies published over the past two decades and found that meditation may improve a host of factors linked with heart disease. Even a mere 5 minutes of meditation a day is enough to create measurable positive change in lab tests.

It is so important to create a meditation practice. Please remember, it is a practice. Just like exercise or learning any new skill, you will have good days and more challenging ones. The MOST IMPORTANT thing is showing up and being consistent. Just Do It.  Every Day. Just A Few Minutes. And you will reap the cumulative benefits.

There are many ways to meditate, but I’d like to share with you the Loving Kindness Meditation, and give you a few ideas on how to make it a lovely ritual that you will look forward to.

Create a Ritual

Here are some ideas to enrich your meditation experience.

1. Light incense. Sandalwood and Nag Champa are great options for creating a peaceful, calming atmosphere.

2. Light a candle. Candles create a soft, warm glow that provide comfort and gateway to the spiritual realms. Gazing into a candle can calm the mind and bring the gazer into a light meditative trance state. Have a dedicated meditation candle that adds meaning to your ritual. For example, white candles signifies purity, red for energy, green for peace, pink for love, and purple for abundance. If you have a specific intention for your meditation practices, this candle can help you focus on that intention.

3. Listen to music. Music streaming apps like Pandora, Apple, Spotify, and YouTube have music for meditation. Try searching for “Spa Music.” You can also look for nature sounds like the ocean or falling rain. There are no rules for the type of music used for meditation. Many people, however, do best with music without vocals, unless they are chants specifically for meditation and healing.

4. Use a chair or pillow. You can meditate seated on a chair with your feet on the ground, or sitting on a pillow. You can meditate while laying down, if its before bedtime and this often leads to good sleep. Whether in a chair or on the floor, sit with your back fairly straight, so that the energy flows freely through the midline of your body. Feel dignified, relaxed and upright.

Loving Kindness Meditation

The Loving Kindness Meditation is a practice from Buddhism. First, you feel love and compassion for yourself, and then send it out to others. There are many versions, but here is a simple one recently shared on the Calm meditation app.

Repeat these words and feel them in your heart.

“May I be Happy.
May I be Safe.
May I be Healthy.
May I be At Peace.”

Repeat and feel this a few times.

Next, think of someone you love and imagine them before you. Send these words and feelings to them.
“May you be Happy.
May you be Safe.
May you be Healthy.
May you be At Peace.”

Next, think of someone who triggers you, who makes you upset or who you are in conflict with, and send them these words and intentions.
“May you be Happy.
May you be Safe.
May you be Healthy.
May you be At Peace.”

Finally, imagine the whole world, all living things. And send this intention.
“May you be Happy.
May you be Safe.
May you be Healthy.
May you be At Peace.”

Let any resistance to sharing this with others just be. Feel the Happiness, the Safety, the Healthiness, the Peace in all of the cells of your body. Enjoy.