Maitri Meditation

Lovingkindness or Maitri Meditation

Sit comfortably in a quiet place. Take three long breathes from deep in your diaphragm and belly, inhaling in slowly and deeply through your nostrils and exhaling as slowing as possible by blowing gently and softly through your lips.

After your three long relaxing breathes, scan your body from the feet up, consciously relaxing and letting go of tension everywhere, especially at your heart’s center.

Start with thinking of yourself and repeat silently 3 times, “may I be happy, may I be peaceful, may I be healthy and free of illness”

Next think of someone you love or like and, thinking of that person, repeat silently to yourself, “may you be happy, may you be peaceful, may you be healthy and free of illness”

Now think of a specific person that you do not know, such as a store clerk or a passing stranger or the whole of humanity, and, thinking of that person or collections of persons, repeat silently to yourself “may you be happy, may you be peaceful, may you be healthy and free of illness”

Next think of someone whom you dislike or feel anger or resentment towards and, thinking of that person, repeat silently to yourself “may you be happy, may you be peaceful, may you be healthy and free of illness”

As you sit with your eyes closed, repeat this series over and over and over.

This meditation can be any length you like. If you have only five minutes, great. Or if you’d like to devote 30 minutes, wonderful. You may set a timer if you need to be on a schedule. Any way you choose, enjoy focusing your mind in this exercise of lovingkindness.

Practicing this meditation will inevitably bring love, peace and calm to yourself and others. Namaste.

(Adapted from Lori’s maitri meditation 6/25/15 at OM Laguna Beach. “Maitri” is Sanskrit for “lovingkindness.”)