The 5 Stages of Loving Kindness Meditation

First, we’ll enter a deep state of relaxation to prepare.

• Sitting quietly, imagine a gentle shower of golden-white light flowing down over your head and through your body, instantly dissolving negative energy in you and around you.
• As this golden-white light travels through every cell of your body, allow yourself to let go of the tension and float in this sea of relaxation.
• A helpful key for deep relaxation is to remember that, rather than trying to relax, simply allow yourself to be relaxed.
• Just be.
• Relaxation is your natural state.
• Continue to allow the golden-white light to wash through the depths of your being, leaving a deeply purified sense of ease, calm, and relief in its wake.
• Bring your awareness to your heart area, and allow yourself to become centered in your heart.
• Just be with whatever you are feeling.
• Allow whatever you are experiencing to be okay.
• Observe your state without judgment.

Stage 1 – Loving Kindness For Yourself

Adopt a short series of sayings similar to the following: “May I be well.” “May I be happy.” “May I be free from suffering.”

Repeat these or similar statements (whatever resonates with you), speaking from your heart.
 Allow a picture of yourself to form, and simply allow yourself to radiate heartfelt compassion for yourself.

After 5-10 minutes of stage 1, move on to stage 2.

Stage 2 – Loving Kindness For a Good Friend

Adopt a short series of sayings similar to the following: “May [name] be well.” “May [name] be happy.” “May [name] be free from suffering.”

Repeat these or similar statements (again, whatever resonates with you), speaking from your heart. Allow a picture of your friend to form, and simply allow yourself to radiate heartfelt compassion for her or him.

After 5-10 minutes of stage 2, move on to stage 3.

Stage 3 – Loving Kindness For a Neutral Person

Adopt a short series of sayings similar to the following: “May [name] be well.” “May [name] be happy.” “May [name] be free from suffering.”

Repeat these or similar statements (whatever resonates with you), speaking from your heart. Allow a picture of your neutral person to form, and simply allow yourself to radiate heartfelt compassion for him or her.

After 5-10 minutes of stage 3, move on to stage 4.

Stage 4 – Loving Kindness For a Difficult Person 

Adopt a short series of sayings similar to the following: “May [name] be well.” “May [name] be happy.” “May [name] be free from suffering.”

Repeat these or similar statements (whatever resonates with you), speaking from your heart. Allow a picture of your difficult person to form, and simply allow yourself to radiate heartfelt compassion for him or her.

After 5-10 minutes of stage 4, move on to stage 5.

Stage 5– Loving Kindness For All Sentient Beings

Adopt a short series of sayings similar to the following: “May all sentient beings be well.” “May all sentient beings be happy.” “May all sentient beings be free from suffering.”
Repeat these or similar statements (whatever resonates with you), speaking from your heart. Allow a picture of all sentient beings to form, and simply allow yourself to radiate heartfelt compassion for them.

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