“Great is he who is in love, since love is the present act of the great Creator, the present moment of the coming and lapsing into the world. Mighty is he who loves. But whoever distances himself from love, feels himself powerful.” (Carl G. Jung, The Red Book, p.253)

Buddhism, Sufism, Christianity and numerous spiritual traditions, hold that an awakened heart of loving-kindness and freedom is our birthright as human beings. Still, whilst ‘love thy neighbour’ is part of a western heritage, perhaps you may find it confronting to direct loving-kindness to yourself. Something about feeling unworthy, self-conscious, or that you shouldn’t refill your cup when others have less.

Yet love is in infinite supply and, like the mother on a plane fitting the oxygen mask on herself before she helps her child, only when you honour kindness and love in yourself do you know how to radiate it out no holds barred and warm the other.

To begin, simply flow with what comes naturally, opening your heart where easiest, to those you effortlessly love and care about:

Sit comfortably and at ease, with your eyes closed. Feel your body breathing naturally and bring your awareness within that gentle flow.

Think of someone you care about and love, and let warmth and good wishes arise in your heart. Use your own words (or you may use the traditional ones) in the spirit of: “May you be safe and protected,” “May you be healthy and strong,” and “May you be truly happy.”

Let yourself picture someone else you love and care about, and repeat the process; deeply feel your warmth and loving wishes flow into him or her.

Now, imagine that these two persons whom you love are expressing their loving-kindness to you. Take in how they look at you as they extend “May you too be safe and protected. May you be healthy and strong. May you be truly happy.”

Open your heart and receive their love. You may choose to place your hand on your heart/ body and repeat: “May I be safe and protected. May I be healthy and strong. May I be truly happy.”

You may now open your eyes, look around you and let your loving-kindness flow to all you see, be they family, friends, strangers, animals, plants or cosmos. Allow yourself to experience your full participation in this expansion of the field of loving-kindness.

Finally let your presence shine like a beacon beaming the light of loving-kindness to your city, country, world, even to distant planets. Allow yourself to profoundly aspire:

“May all beings far and near, all beings young and old, beings in every direction, be held in great loving-kindness. May they be safe and protected. May they be healthy and strong. May they be truly happy.”

“If these things were not possible,I would not teach them. But because they are possible for you, I offer you these teachings of awakening.” (Buddha)