Week 5: Getting Unstuck
LOVINGKINDNESS
Lovingkindness is about the intention to meet experience with kindness, in ourselves and in others. It’s not about generating nice feelings. The phrases are wishes “May it be so”, they are not positive affirmations.
You can adapt them so they resonate with your unique situation.
The five traditional categories:
1. Lovingkindness towards oneself
2. Lovingkindness towards a friend/benefactor
3. Lovingkindness towards a “neutral” person
4. Lovingkindness towards a “challenging” person
5. Lovingkindness towards all sentient beings everywhere
Some traditional lovingkindness phrases:
May I be safe and protected from inner and outer harm.
May I be truly happy and deeply peaceful.
May I live my life with ease.
May I accept myself completely just the way I am (in this moment).
Other examples:
May I meet this moment with an open heart.
May I be open to moments of joy/happiness/ease.
May I be kind/kinder to myself.
May I accept my limitations gracefully.
I care about this pain. …
Some more compassion phrases from Sharon Salzberg:
May I accept this pain without thinking it makes me bad or wrong.
May I remember that my consciousness is much vaster than this pain
or this body.
May all those who have helped me be safe, be happy, be peaceful.
May my love for myself and others flow without limits.
May the power of lovingkindness support me.
Lovingkindness walking, one word with each step:
Safe – happy – healthy – free
You can either view the information here on line, or download the Week 5 lesson pages