A meditation in which the participant in turn directs wishes of well-being: first to the self, then to close ones, neutral people, difficult people, and all beings. In MBSR it is used in Kabat-Zinn's adaptation without religious context, as the development of self-compassion and the widening of the circle of care.
Step-by-step guide
- Take a comfortable posture; feel yourself in the space
- Direct attention to yourself: "May I be safe. May I be healthy. May I be happy. May I live with ease."
- Extend these wishes to a close person, picturing them clearly
- A neutral person; then a difficult person
- At the end — "may all beings be safe, healthy, happy"
When to use
- End of the MBSR course (weeks 7–8)
- Work with self-criticism, guilt, isolation
- Building self-compassion and empathy
Key phrases
Begin with yourself. Without that it is impossible to wish others sincerely.
Follow-up questions
This does not mean you have to like what the difficult person does. Just — let them too be free from suffering.
Alternative phrasings
If toward yourself it is hard — start with a neutral person or a being you love.
Warnings
- ⚠️ In acute depression, strong shame, or self-hatred the phrase "may I be happy" can have the opposite effect — start carefully, perhaps with a neutral person
Source: Kabat-Zinn, J. MasterClass: Guided Meditation Loving-Kindness
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.