The following meditation is a simple yet effective way of expanding the scope of love to encompass more and more people. Elements of this meditation can be found in several traditions. In Judaism it is said that commandments such as "Love your neighbor like yourself" . . . actually mandate such a meditation.

As with most meditations, it is best to sit comfortably and upright. Take time to relax. Breathe slowly and deeply. It can be useful to imagine yourself breathing in and out through the center of your chest. As you do, notice any sensations and feelings of warmth that arise in your chest.

When you feel ready, think of someone you love dearly. If you can, visualize this person clearly in your mind's eye. Be aware of any feelings of love and warmth that arise as you see this person.

When you are aware of warm feelings, expand your awareness to include people around you. If you are in a building, you might think of people in adjacent rooms. Try to let your feelings of love and warmth embrace them. Continue to breathe slowly and deeply.

When you are ready, expand your awareness further to encompass more distant people. You might now include all the people in your building or in neighboring buildings. Include these people in your feelings of love.

If at any stage you notice the feelings of love begin to disappear, return attention to the person you love deeply whom you began with. Then, when feelings of love arise again, again expand to include others.

Now extend your awareness throughout your neighborhood and city. Accept all these people as worthy of your love and include them in the scope of your care. Remember to keep breathing slowly and deeply.

Now expand the scope of your love still further to encompass the entire country. Then, when you feel ready, expand your awareness to include the entire world. Touch all people with your love—all ages, all races, all countries—without exception or reservation.

Take one final step. Include all creatures within the boundless circle of your love. Embrace all life so your love knows no limits or boundaries and includes everyone and every creature. Simply rest in this experience for as long as you are able and then gently return your attention to your surroundings.




Copyright © 1999 by Roger Walsh, M.D., Ph.D.

From Essential Spirituality: Exercises from the World's Religions to Cultivate Kindness,Love, Joy, Peace, Vision, Wisdom, and Creativity by Roger Walsh, MD, Ph.D. (New York: John Wiley & Sons, 1999). Used by arrangement with John Wiley & Sons, Inc.