A loving friendliness meditation for 2016


Here is a loving-friendliness meditation for the start of 2016. This comes from the 20th anniversary edition of Bhante Gunaratana’s classic primer on Buddhist meditation practice, “Mindfulness in Plain English” and the concluding chapter “The Power of Loving Friendliness.” Bhante G writes:

I’d like to offer another way to practice loving friendliness. Again, you start out in this meditation by banishing thoughts of self-hatred and condemnation. At the beginning of a meditation session, say the following sentences to yourself. And again, really feel the intention:

May my mind be filled with the thoughts of loving-friendliness, compassion, appreciative joy and equanimity. May I be generous. May I be gentle. May I be relaxed. May I be happy and peaceful. May I be healthy. May my heart become soft. May my words be pleasing to others. May my actions be kind.

May all that I see, hear, smell, taste, touch, and think help me to cultivate loving friendliness, compassion, appreciative joy, and equanimity. May all these experiences help me to cultivate thoughts of generosity and gentleness. May they all help me to relax. May they inspire friendly behavior. May these experiences be a source of peace and happiness. May they help me be free from fear, tension, anxiety, worry, and restlessness.

No matter where I go in the world, in any direction, may I greet people with happiness, peace, and friendliness. May I be protected in all directions from greed, anger, aversion, hatred, jealousy, and fear.


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