Tools to Help with Stress: Loving Kindness Meditation

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This is a meditation tool for care, concern, tenderness, loving kindness, and friendship. A feeling of warmth for oneself and others. This practice is the softening of the mind and heart, an opening to deeper levels of the feelings of kindness and love. It is not a sentimental feeling of goodwill and is not an obligation. It does not depend on relationships, on how the other person feels about us. We simply send good wishes to others we may not even know.

The goal of this meditation is for you to feel good. Make sure your posture is relaxed and comfortable. Focus on your belly and chest area. Next, focus on your heart area. Imagine your breath going in from your nose and surrounding your heart. Focus your mind on what you notice in the heart side of your chest.

Begin by calming your mind and heart by noticing your breath. Just pay attention to your breath as it comes in and out. Then say to yourself or out loud:

May I be safe from harm.

May I be happy just as I am.

May I be peaceful no matter what is happening.

May I be healthy and strong.

May I care for myself in this ever-changing world, with grace and joy.

Next, say the following sentences when thinking of your family and friends. You can also say these sentences about people you do not really know, or those you may disagree with.

May you be safe from harm.

May you be happy just as you are.

May you be peaceful no matter what is happening.

May you be healthy and strong.

May you care for yourself in this ever-changing world, with grace and joy.

Lastly, say the sentences below thinking of the whole world and its living creatures.

May all beings in the air, on land, and in the water be safe, happy, healthy, and free from suffering.

May all living beings everywhere, known and unknown, be happy, be peaceful, be free from suffering.

If you or your child continue to experience anxiety or stress, call to speak with your healthcare provider. If you or your child are in danger, call 911 or go to your nearest emergency room.

At Children’s Hospital of Philadelphia, Channel 54 has Integrative Health content.

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November 2022