Loving Kindness Meditation for a Broken-Hearted World

A way to bring more love and healing to the world.

Where did the love go when it left our planet?

I turn on the news and hear echoes of hatred, greed, and promises of vengeance. My heart is breaking, and I struggle to know what I can do not to lose heart. So, I turn to the ancient Buddhist practice of Metta (loving-kindness meditation) for solace and offer this practice to you so that we both might maintain an open heart during these times of great division.

May You be well. May You be happy. May You be peaceful. May You live with ease.

“Love is what we are born with. Fear is what we learn. The spiritual journey is the unlearning of fear and prejudices and the acceptance of love back in our hearts. Love is the essential reality and our purpose on earth. To be consciously aware of it, to experience love in ourselves and others, is the meaning of life. Meaning does not lie in things. Meaning lies in us.” ― Marianne Williamson

Here is a step-by-step loving-kindness meditation for yourself, your loved ones, the world, and all beings:

1. Find a comfortable position. You can sit in a chair or on the floor, with your back straight and your feet flat on the ground. Close your eyes and relax your body.

2. Bring your attention to your breath. Take a few deep breaths, and notice the rise and fall of your chest.

3. Begin with yourself. Silently repeat the following phrases to yourself or aloud if you prefer:

May I be well. May I be happy. May I be peaceful. May I live with ease.

4. Focus on the feeling of loving-kindness towards yourself. As you repeat the phrases, imagine yourself surrounded by white light and feel the warmth and love of this light filling your body.

5. Expand your loving-kindness to your loved ones. Think of a loved one who is close to your heart. Maybe bring to mind someone in your life who is going through something difficult. Silently repeat the following phrases to them, or aloud if you prefer:

May you be well. May you be happy. May you be peaceful. May you live with ease.

6. Focus on the feeling of loving-kindness towards your loved one. As you repeat the phrases, imagine them surrounded by white light and feel the warmth and love of this light filling their body.

7. Continue expanding your loving-kindness to others. Think of other people in your life, such as friends, colleagues, and people you don’t know very well. You can also extend your loving kindness to all beings in the world, including animals, plants, and the planet itself.

8. As you repeat the phrases, imagine each person being surrounded by white light and feel the warmth and love of this light filling their body.

9. Continue meditating for as long as you like. There is no right or wrong amount of time. When you are ready to finish, take a few deep breaths and slowly open your eyes.

Here are some additional tips for practicing loving-kindness meditation:

• Be kind to yourself. If your mind wanders, gently bring it back to the meditation.
• Don’t worry if you don’t feel loving-kindness right away. Just keep repeating the phrases, and the feeling will come with time.
• You can use any phrases that feel comfortable to you. For example, instead of “May I be well,” you could say “May I be healthy” or “May I be free from pain.”
• If you have any difficult emotions come up during the meditation, simply acknowledge them and then let them go.
• You can practice loving-kindness meditation for a few minutes each day or longer periods if you like.

With regular practice, loving-kindness meditation can help us cultivate compassion and kindness towards ourselves, others, and the world.