Managing Stress – Loving Kindness

Kindness Jar

Loving Kindness is one type of meditation which is a great tool to have in your stress management toolbox. Loving Kindness meditation is a type of meditation that has loads of benefits and is easy enough to do. Lets do a very simple and effective loving kindness session.

Practice Loving Kindness Meditation To Reduce Your Stress

If you are interested in reducing your stress levels, consider the Loving Kindness Meditation technique. Below are instructions to practice a loving Kindness Meditation session to help you to reduce your stress. I hope that you find this information useful and practical. I know I do. 🙂
The instructions are:

  • Only do this in an environment where it is safe to do so. For instance, do not do this when you are driving a car or operating machinery 🙂
  • Sit down with your back straight and ensure you are comfortable.
  • Close your eyes, assuming that this is safe to do.
  • Repeat this phrase silently and gently to yourself for a) between 1 and 10 minutes or b) say a set number of times eg 10 times
    “May I be well. May I be happy. May I be free from suffering.”
  • Reground yourself to your environment – Take a few deep breaths gently and silently so that you are ready to continue on with your day.
  • Open your eyes
  • Take a few moments peace and quiet before continuing on with your day.
  • Be sure to pause for a while before continuing on with your day.

If doing this by time, you might use a clock function on a mobile smart phone. Some of them have a ‘count down’ function.

If doing this by a set number of times, don’t worry if you lose count or don’t count properly. When you get to 10, restart at 1. If you lose count, restart at 1. If you decide to do 20 times, do 2 counts to 10.

Remember that this is a stress management tool, the last thing you want is to stress out during this progress. So if you think you are about to stress out: Stop. Then very gently restart the process but only if you want to. In this case, only repeat the phrase say 3 times. Then once you have done this, you can very gently restart again but only if you want to. Remember to be kind to yourself.

There are loads of different loving kindness phrases you can use

Examples include:

  • May I be kind to myself.
  • May I accept myself.
  • May I accept my life.
  • May I love myself.
  • May I be healthy.
  • May I be free from pain.

Personally I find it best to stick with about 3 of them at any one time. That way makes it easier to remember the phrases to use. Also rather than saying all 3 of them in ‘one go’, you could adapt the following approach:

  • Repeat the “May I be well” phrase silently and gently to yourself for a) between 1 and 10 minutes or b) say a set number of times eg 10 times
  • Repeat the “May I be happy” phrase silently and gently to yourself for a) between 1 and 10 minutes or b) say a set number of times eg 10 times
  • Repeat the “May I be free from suffering” phrase silently and gently to yourself for a) between 1 and 10 minutes or b) say a set number of times eg 10 times

This is a very simple and very effective loving kindness session. Other more detailed sessions involve sending loving kindness thoughts to other people.

Someone that you love every much. For example, your mother. In this case the “May I” part of the phrase becomes “Mum, may you”. So the example phrase “May I be well. May I be happy. May I be free from suffering.” becomes “Mum, may you be well. May you be happy. May you from suffering.”

Someone that you are neutral about, maybe a colleague or a neighbour that you do not know every well.

Someone that you do not get on great with, maybe someone who annoys you greatly.

Then everyone on the planet.

Recommendations

The above stress management technique is great, however it you need to learn a number of different stress management techniques in ‘little daily chunks’ for 28 days (or more because the course is self paced), I recommend the online Conscious Stress Management Course.

The Conscious Stress Management course is my number 1 recommendation if you are looking for a number of different techniques that are designed to manage stress by design. I have done this course and know from my personal experience that it is good. Click here for my review of this course.

 

If you need an online meditation course that teaches you how to build a new daily meditation habit and teaches you five different meditation techniques, I recommend the Master Your Mind Beginner Course.

The Master Your Mind Beginner course is my number 1 recommendation if you are looking for a number of different meditation techniques. Meditation has over 70 benefits, in relation to health, well-being and other areas in life. I have done this course and know from my personal experience that it is good. Click here for my review of this course.

Important Note

The Conscious Stress Management Course explains a number of different stress management techniques. It does ‘touch’ on meditation a bit and provides some training/information on this. The Master Your Mind Beginner Course provides more training/information on Loving Kindness Meditation compared to the other course. They are both excellent courses. I have done both myself, so I am not asking you to do anything that I have not done myself.

Let me know if you have any applicable thoughts on this great subject by leaving your applicable thoughts below. Many thanks. 🙂

About David

My name is David and in common with a lot of people I suffer from stress. In my experience of managing my stress I have learned different ways of managing stress. I suffer less than I used to because I have learned how to manage this way better and proactively do so regularly. This is working for me. I hope my stress management blog helps you. Continue Reading

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2 Comments on “Managing Stress – Loving Kindness”

  1. Alejandra says:

    Hi David,
    I’m glad I found your website, it will help me to get some ideas to manage my stress.
    Hard to believe I have some stress problems while I live in the country, but todays world is not easy to stay far from any kind of problem.
    I will write down these phrases you kindly share with us, I will keep them at hand to read one when I notice myself getting again in a stress moment.
    Alejandra.

    1. David says:

      Hi Alejandra,

      I am delighted that you found my website. I am thrilled that you are going to write down the phrases I shared in my article. Try practicing loving kindness mediation every day as a quiet time for yourself. Use loving kindness mediation if you are stressed or not. 

      Peace,
      David

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