Inspired by Tulku Thondup
"Have mercy upon me, O God, according to thy loving kindness" Ps. 51:1.
Step by Step Process:
1) Decide on some phrases that you experience as healing and connecting- Recommended phrases are: May I live in safety. May I be happy. May I be healthy. May I live with ease.
<aside> 🙏🏼 You can substitute any of these with phrases that resonate for you, or add extra ones.
2) Gently repeat each phrase. For many, or in many instances, this is all you need- just your presence to the phrases.
<aside> 🙏🏼 Possible extra dimension*.*
3) Repeat the phrases over and over until you feel complete (for now). If you find your attention wanders, don't worry about it. Just gently bring your mind back and begin again. Continue until you feel the level of peace, calm and compassion you are seeking. May I live in safety. May I be happy. May I be healthy. May I live with ease.
To take this even further, choose one or more of the steps below.
4) Call to mind somebody that you care about— Get a feeling for their presence, and direct phrases of loving-kindness to them. May you live in safety. May you be happy. May you be healthy. May you live with ease.
…and/or any of the extra options listed above.
5) Call to mind someone you know who's having a difficult time right now and repeat the above process, repeating the phrases (and if inspired, noting and releasing resistance), until you feel complete.
6) Call to mind someone who you resist- who's opinions seem crazy and/or who seems a thorn in your side in some way and repeat the above process, repeating the phrases (and if inspired, noting and releasing resistance), until you feel complete.
7) Think of someone who plays some “neutral” role in your life, - maybe the checkout person at the supermarket where you shop etc. Imagine this person sitting in front of you, and offer phrases of loving-kindness to them. May you live in safety. May you be happy. May you be healthy. May you live with ease.
…and/or any of the extra options listed above.
”This practice opens us to the possibility of including rather than excluding, connecting rather than overlooking and caring rather than being indifferent.” - Tulku Thondup
For more on "Loving Kindness Meditation", I recommend these articles:
18 Science-Backed Reasons to Try Loving-Kindness Meditation
What is Loving-Kindness Meditation? (Incl. 4 Scripts + Youtube Videos)