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Typically Buddhist teachers suggest starting Loving-Kindness meditation towards themselves first and then gradually towards loved ones, friends, strangers, enemies and all sentient beings. You can replace “all beings” with myself, etc. Below is the example of Loving-kindness meditation mantra for all sentient beings.

How to Meditate:

  1. 1. Sit comfortable with loose clothes and ensure that you are fully relaxed. It is better to do this meditation right after Anapana and/or Vipassana or Walking meditations.
  2. 2. Feel the sensations at the top of your head (the crown chakra) and open up yourself towards all sentient beings.
  3. 3. Feel the sensations or positive loving-kindness energy emanating from your heart chakra (It is a heart meditation) towards all sentient beings.
  4. 4. From the depth of your heart repeat Metta in your mind or out loud (if alone) several times up to 15 minutes or so. I like Metta shared by Lama Surya Das


May all beings be happy, content and fulfilled, May all beings be healed and whole, May all beings have whatever they want and need May all beings be protected from harm and free from fear, May all beings be awakened, liberated and free, May there be peace on earth and the entire universe.


As you continue practicing Loving-kindness meditation, you will be able to do it anywhere – on a street, while waiting at the doctor’s office, at a party or school or at work. You will be able to bring about equanimity and do Loving-Kindness Meditation. A true test for you is to provide Loving-Kindness and Compassion towards enemies or unlikable person or unpleasant situation.

May you be happy!

With loving-kindness, Spencer, a.k.a the Urban Monk

Source: Loving-Kindness Meditation – Metta Bhavana – Buddhist Meditation Technique

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