I've been fortunate to participate in a couple sessions of lovingkindness mindfulness meditation lately. Not only have I found it to have a calming and relaxing effect; but after each 45-minute session, I have felt more generous-hearted and loving toward even those who might otherwise irritate me.
After relaxing each part of our bodies and paying attention to our breathing for a while, we begin to sending loving thoughts to ourselves, saying, "May I be well, may I be happy, may I be peaceful, may I be loved." After staying with that for a while, we move on to people we love—close family, friends and others. "May they be well, may they be happy, may they be peaceful, may they be loved."
After spending time wishing those we love well, we move out into the world: to those with whom we have a difficult time, to specific groups of people (perhaps world leaders, for example, or to those who live with violence regularly), and eventually out to all beings in the world.
When you have spent time focusing on a variety of groups of people, it's difficult to be tense and angry. It simply softens your heart to send such wishes out to all people. Meditation leaders recommend spending time each day doing this. I can see how developing such a practice could change my focus and keep me more positive and on target.
If you have questions about such a practice, please contact me.
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