Whenever old patterns return, undesirable thoughts, and poor habits, it can be helpful to remember the loving kindness meditation. It’s helpful to remember it any time but especially so when a release is desired. It’s been shared here before and is an excellent practice to use in deep let go alongside heart centered well wishing.
Bring into your mind someone whom you love dearly. Give yourself time to picture this person clearly and think of the good feelings you have about them. Let this feeling grow as you say in your head or quietly aloud:
May you be healthy. May you be happy. May you be safe and loved.
Say this several times before bringing another person you care about in your mind. Do this with a few people or as many as you prefer. Once you have said this for those people in your mind that bring you warm sensation, turn the focus to yourself and say:
May you be healthy. May you be happy. May you be safe and loved.
Next try focusing the meditation on someone you don’t know as well, someone who carries a neutral feeling for you.
May you be healthy. May you be happy. May you be safe and loved.
After that has been repeated several times allow yourself to focus on someone who is more difficult for you to be around or with whom you have challenging exchanges.
May you be healthy. May you be happy. May you be safe and loved.
Say this until any tension is felt to release and good feeling can work through you.
The meditation can be closed by saying the same words italicized in bold font with a larger scale focus. Perhaps you could think of your neighborhood, your community, your town, the country, and end with the entire world.
Presence and Positivity 