In volume 1 of the Let Go and Be Free series, I recommended the loving-kindness meditation. As a reminder, take a few minutes to say the following several times a day each day:

May I be happy.
May I be healthy.
May I be peaceful.
May I live with ease.

For the next steps in the meditation, think of someone you feel neutral about and change the meditation to be outward thinking:

May they be happy.
May they be healthy.
May they be peaceful.
May they live with ease.

Changing your viewpoint from yourself to sending positivity toward someone else might be harder than you might think.

The loving-kindness meditation may take months to feel comfortable and to work at including the meditation into your daily routine. But to switch from thinking of yourself to another, isn’t easy to do.

Handling feelings of sending positivity toward someone you feel neutral about (or to someone you consider antagonistic about) can be hard. As you work toward expanding this meditation into your life, I recommend focusing on yourself for the first few months to a year. After that time, try to focus the meditation on another. If you don’t feel comfortable with that, then ease off and try again later.

The third stage of the loving-kindness meditation is then to send your thoughts out to the world:

May the world be happy.
May the world be healthy.
May the world be peaceful.
May the world live with ease.

Getting to the third stage of the meditation will take time. When you start, be easy on yourself and weave this meditation into your daily routine for the rest of your life.

Like what you’ve read? Be sure to check out my other posts in my Let Go and Be Free blog.