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Loving & Kindness meditation

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Loving & Kindness meditation

  • Sebastien Grynko
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Loving & Kindness meditation

Why you should give loving and kindness meditation a try ?
It sounds corny as hell.  Believe me to this day, I still cringe a little bit every time I said it to myself.


However in my humble opinion, it is a very good practice to have in your arsenal.  And it is also pretty simple and straightforward.

I usually do it before my breathing meditation to help me focus my mind, to ease in to the rest of my practice. 

Below, I lay down one way of doing it but bear in mind that they are other ways to do it too.

It can be difficult at first if you are not used to it.  Some of you might have a lot of anger and resentment towards some people, so you need to take it step by step.

Before you focus on people you dislike, focus on those you truly love to ease into the process. 

From there, you can work your way up to strangers than to people you dislike.  You know you have reached a very high level when you can have this warm feeling of love pervading your mind and body.

🐻 in mind it won’t happen all the time but you can still benefit from it.  I know this for a fact as it does not happen to me that often and yet I still benefit from this meditation practice.

The warm feeling you get can happen outside of the time you are meditating.


I practice this way of meditation for a few reasons.  It helps me focus my mind on one subject rapidly.

It also gives me a sense of joy and happiness like no other and it helps prevent “anger burst” I might have otherwise.  It makes you more patient, understanding and compassionate.

The thing I love the most about this practice is the way people are much nicer to you.

After practicing for some time, I saw and you will too, that people are so much nicer and friendlier to me.


I knew that this could happen because I had read about it and yet to witness it with my own eyes, it was something pretty cool.

As you guys know from my other articles, I do not like to get too much into MY experience of meditation because everybody is different and I do not want to plant some expectations in your minds.  However,  I would still recommend you give it a try and enjoy this practice as much as I enjoy it. 


Metta bhavana / Loving and kindness meditation

1. May all females be free from hostility, free from affliction, free from distress; may they live happily.
2. May all males be free from hostility, free from affliction, free from distress; may they live happily.
4. May all the nobles ones be free from hostility, free from affliction, free from distress; may they live happily.
6. May all worldlings  be free from hostility, free from affliction, free from distress; may they live happily.
8. May all gods be free from hostility, free from affliction, free from distress; may they live happily.
10. May all human beings be free from hostility, free from affliction, free from distress; may they live happily.
12. May all those in a state of woe be free from hostility, free from affliction, free from distress; may they live happily.



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About the Author

Sebastien Grynko

As a meditation teacher, a fitness & and muay thai fanatic/enthusiast with a taste for entrepreneurship. He decided to create a business which can combine all his passions and inspire people all over the world by helping people physically, mentally and spiritually to find their purpose, well-being and health to thrive and contribute to this world.

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