Meditation: Spread Love & Kindness

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Why is meditation important, especially now?* With the Russians waging war in the Ukraine and the recent horrific shootings, we need to do something. While it is easy to feel helpless and do nothing, we can all do something to make a difference, regardless of your political position. Please write to your representatives to make sure your feelings on the matters are known. Then take a few minutes to be the change you wish to see in the world.

Also, take some time to center yourself and send positive thoughts into the universe. For instance, meditation is great for this. The purpose of this meditation is to send kindness and love out to the world and to yourself, friends, family and professional relationships. Given loving kindness seems to be in short supply, now is the time to get it out there.

We must be the change we wish to see in the world.” – Mahatma Ghandi

I found this lovely meditation in the book, Self-Care for the Real World, by Nadia Narain and Katia Narain Phillips. I’ve paraphrased their five steps below:

1. Sit comfortably and take a few deep breaths to calm and center yourself. Then, close your eyes. Lastly, silently repeat these words three times:

May I be safe; may I be healthy; may I be happy; may I find peace.

2. Think of a happy, easy relationship with someone you love. Then, repeat to yourself:

May you be safe; may you be healthy; may you be happy; may you find peace.

3. Think of someone neutral that you don’t have a close relationship with (i.e., the person who works at the grocery store). Then, repeat the words silently while directing loving kindness to them:

May you be safe; may you be healthy; may you be happy; may you find peace.

4. Now, repeat the same words, and send them to someone with whom you are having a difficult time or an argument:

May you be safe; may you be healthy; may you be happy; may you find peace.

5. Next, extend your loving kindness to all people everywhere, especially the people who make you furious, angry or annoyed: 

May you all be safe; may you all be healthy; may you all be happy; may you all find peace.

Another very powerful meditation is ho’oponopono, a Hawaiian practice for forgiveness and releasing hurt feelings and resentments. To practice ho’oponopono, take a few deep breaths with your eyes closed. Then, slowly repeat the following to yourself seven or eight times:

I’m sorry. Please forgive me. Thank you. I love you.

What is amazing about this Hawaiian prayer/meditation is that you can use it in any setting. For instance, you don’t actually have to have done anything wrong either. Rather, you can simply express your sadness and sorrow for the situation at hand and assume responsibility for it even if it has nothing to do with you personally. Markedly, this is about the interconnectedness of all humankind. Overall, it is a very healing meditation. It reminds me of a 1960’s bumper sticker: Make love, not war.


*Post written June 2022

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