Have you ever played that game Six Degrees of Kevin Bacon? One of the reasons why loving kindness meditation is so effective is because it allows us to see that we’re all connected, regardless of the nature of our relationships. The world is smaller than we think it is, so when we focus on the things which unite us, we feel more compassionate towards those around us, more tolerant of their foibles and flaws because we understand that we cannot know what they’re going though. 

Building on the practice we developed last week, this week we’re going to expand our attention to send loving kindness to even more people by including a stranger in our meditation.

Find somewhere quiet where you will be free from distractions for a few minutes and make yourself comfortable. Turn your attention to your breath. Notice how it flows in and out without trying to control or change it in any way. Simply observe the movement of the breath for a moment as you begin to relax.

When you are ready, with your next inhalation, start to feel yourself filling with love and gratitude. With every exhalation, breathe out any stress or tension, becoming more and more relaxed. With every inhalation, breathe in more and more love and gratitude until you are filled with loving kindness and peace.

As you enjoy this wonderful feeling of loving kindness, say to yourself, may I be happy, may I be healthy, may I always be at peace. May I be happy, may I be healthy, may I always be be at peace. May I be happy, may I be healthy, may I always be at peace.  Stay here for a moment, repeating those words to yourself.

Now think of a person who is important to you, someone you care about who has impacted on your life in a positive way. Hold them in your heart as you send loving kindness towards them, feeling gratitude for their presence in your life. Say to yourself, may they be happy, may they be healthy, may they always be at peace. May they be happy, may they be healthy, may they always be at peace. May they be happy, may they be healthy, may they always be peace.

Stay here for a moment, sending them loving kindness and gratitude as you continue to repeat those words to yourself.

Now think of a person you know but aren’t particularly close to. Maybe they are a colleague of yours, someone you were at school with, or someone you know on social media. Hold them in your heart as you send loving kindness towards them, feeling gratitude for their presence in your life. Say to yourself, may they be happy, may they be healthy, may they always be at peace. May they be happy, may they be healthy, may they always be at peace. May they be happy, may they be healthy, may they always be peace.

Now think of a person you have seen somewhere, a person you recognise but don’t know by name and have never had a conversation with. Maybe they are someone you see on the train during your morning commute. Maybe it’s someone who goes to the same coffee house as you every morning. Maybe it’s a famous person you admire but are unlikely to meet. Hold them in your heart as you send loving kindness towards them, feeling gratitude for their presence in your life. Say to yourself, may they be happy, may they be healthy, may they always be at peace. May they be happy, may they be healthy, may they always be at peace. May they be happy, may they be healthy, may they always be peace.

Stay here for a moment, sending them loving kindness and gratitude as you continue to repeat those words to yourself.

Know that someone somewhere in the world is doing this meditation right now with you. Send loving kindness to them as you receive the loving kindness they are sending to you. Say to yourself, may they be happy, may they be healthy, may they always be at peace. May they be happy, may they be healthy, may they always be at peace. May they be happy, may they be healthy, may they always be peace.

Stay here for a moment, sending them loving kindness and gratitude as you continue to repeat those words to yourself.

When you are ready, start to move your fingers, wriggle your toes, stretch and open your eyes. 

If you would like to work on your ability to send and receive love, we’ll be working on opening your heart chakra at the next chakra dance meditation online class. Come join us!