In this blog post, I’d like to give you a peek into my new book: “Borderline Personality Disorder Workbook.” Available now!
Loving-Kindness Practice
“Loving-kindness” is a meditative form of mindfulness that focuses on sending warm wishes to ourselves and to others. Data suggests that loving-kindness meditation increases positive emotions such as love, joy, gratitude, hope, and awe and reduces negative emotions. Here’s how to do it:
- Find a comfortable, relaxed posture, and take two or three deep breaths.
- Allow yourself to sink into the intention of sending loving-kindness toward yourself. This can be difficult, especially if you tend to be hard on yourself. Do your best. Say to yourself: May I be happy. May I be well. May I be safe. May I be peaceful and at ease.
- After directing loving-kindness toward yourself, bring to mind your loved ones, and then repeat phrases of loving-kindness toward them: May you be happy. May you be well. May you be safe. May you be peaceful and at ease. Allow yourself to feel positive sensations of loving-kindness.
- As you continue the meditation, bring to mind other friends, neighbors, and acquaintances, and direct phrases of loving-kindness toward them: May you be happy. May you be well. May you be safe. May you be peaceful and at ease.
- Now move to a person you feel angry with. Direct loving-kindness toward them: May you be happy. May you be well. May you be safe. May you be peaceful and at ease. This can help you release anger and resentment.
- Now direct loving-kindness to all living beings: May you be happy. May you be well. May you be safe. May you be peaceful and at ease.
Take a few deep breaths. Enjoy the feeling of having sent loving-kindness to yourself and out into the world.
Excerpted from: “Borderline Personality Disorder Workbook” by Suzette Bray. More info here.