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Simple Meditation Instruction

The American Heart Association published a simple introduction to lovingkindness meditation, shown in this infographic:

I had discussed this form of meditation previously here (search for “lovingkindness” in that post). It is simple and effective, and many people find it pleasant. Two things stand out to me in the graphic, steps 1 and 4. It is important to direct kind feelings towards ourselves, as we are often our own worst critics. And choosing “someone difficult” helps develop forgiveness. After repeating the “may I…” phrases for a while, I just continue by imagining a feeling of love filling me on the in-breath, then flowing out into the world on the out-breath. I often find that meditation along these lines can leave me in a better mood than when I started.

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