Practicing the Loving Kindness exercise expands your capacity for compassion by guiding you through the process of wishing loving kindness to yourself and others.
1. Find a quiet place and sit comfortably. Close your eyes.
2. Take slow, deep breaths, being aware of the breath as it enters and leaves your body. Let your thoughts come and go easily.
3. Repeat the following phrases silently:
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Continue feeling these wishes toward yourself for a minute or two or until you experience a sense of peace inside.
4. Now, move onto your friends and family. Picture one of them as you send the following wishes silently:
May you be safe
May you be happy
May you be healthy
May you live with ease.
Continue sending these wishes until you feel a flow of love in your heart.
5. Now send these wishes to all the living beings around the world. Continue until you feel a sense of expansion in your heart.
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