In a previous post we cultivated lovingkindness towards the experience of sitting in meditation. Here we will look at the instructions for cultivating lovingkindness as adapted from the Visuddhimagga by Buddhaghosa, a 5th century systemization of Buddha’s teaching. The following explanation is given by Ven. Thích Nhất Hạnh:
We begin by practicing the love meditation on ourselves (“May I”). Until we are able to love and take care of ourselves, we cannot be much help to others. After that, we practice them on others (“May he/she/they”) – first on someone we like, then on someone neutral to us, and finally on someone who makes us suffer.
May I be peaceful, happy, and light in body and spirit.
May I be safe and free from injury.
May I be free from anger, afflictions, fear and anxiety.
May I learn to look at myself with the eyes of understanding and love.
May I be able to recognize and touch the seeds of joy and happiness in myself.
May I learn to identify and see the sources of anger, craving, and delusion in myself.
May I know how to nourish the seeds of joy in myself every day.
May I be able to live fresh, solid, and free.
May I be free from attachment and aversion, but not indifferent.
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You are invited to practice this manner of cultivating lovingkindness with the following series of short guided meditations, each 10-minutes in length. We start with Self, then two options for someone we like (Benefactor and Friend), then someone neutral (Stranger), and finally someone we have hard feelings about (Enemy).
Lovingkindness for Self
Lovingkindness for Benefactor
Lovingkindness for Friend
Lovingkindness for Stranger
Lovingkindness for Enemy
