Loving-Kindness Meditation

Audio Aug. 27, 2021

A painting depicts two women walking together through a hallway wearing dresses and shawls. Another woman can be seen sitting in the background on a bench against a wall and a group of women are sitting near a doorway leading to a porch or entrance where another woman is standing.

“When we feel love and kindness toward others, it not only makes others feel loved and cared for, but it helps us also to develop inner happiness and peace.”

Dali Lama

Find a quiet moment and manifest loving-kindness with this guided meditation on Venetian Interior by John Singer Sargent.

Step-by-Step Meditation

Take a few moments to look at this work.
Focus on the two women, walking arm in arm through the Venetian building. Notice how one of the figures is looking out, as if to invite the spectator on the walk.
Close your eyes and imagine you are in the space of the painting.
Begin by focusing your attention on yourself and repeat the following phrase: May I be safe, may I be healthy, may I be at peace.
Now, imagine you are walking, arm in arm, with someone you are close to. Someone that you find easy to love. Repeat the following phrase with them in mind: May you be safe, may you be healthy, may you be at peace.
Now, imagine you are walking arm in arm with an entire group of people. It could be your family, community, co-workers, or any other group. Repeat the following wish: May we all be safe, may we all be healthy, may we all be at peace.
Repeat the phrase one more time and send this loving-kindness out to all beings of the world.