Let's Close Out This Year and Enter the New Year with Loving Kindness
Even if it’s been a challenging year for you, a beautiful way to end this year and welcome the new year is by setting an intention of loving-kindness. This will help set the tone for the new year and bring good things and transformation into your life.
I will share this loving-kindness meditation that was shared with me by my teachers when I was in meditation teacher training with the Nalanda Institute for Contemplative Science here in New York City.
I’ve shared this meditation with students, and it has quickly become a favorite meditation. I was teaching A Course in Miracles this year, and I used this meditation at the close of every class. One of the students is an elementary school teacher. She shared this meditation with other teachers at her school. They now meet every Thursday to meditate together. It started as small group and keeps growing. This shows much this work is needed out in the world. Like ripples in a pond, this is how we pass on this light and healing work to others by sharing it in whichever way you feel called to share it. Meditation helps to calm your nervous system so you can center and ground yourself. This enables you to handle more of what life throws at you.
Just hearing or reading the words will fill your heart with loving-kindness.
Before we begin, I say the Metta Prayer, aka, the Loving Kindness meditation from the Buddhist tradition, and end it with the Sanskrit prayer, “Lokah Samastah Sukhino Bhavantu” I learned through yoga, which means, “May all beings everywhere be happy and free.”
So, get comfortable.
Light a candle if you wish.
Take a deep breath, let it out slowly.
Repeat this breath two more times.
Now, recite these words quietly to yourself…
May I be Happy
May I be Safe
May I live in Peace
(Repeat to yourself with your eyes closed and your hand on your heart)
Keep breathing slowly and deeply.
Now, let’s send metta to someone who you want to “Thank.” Someone who has brought joy and kindness into your year. Think about how good this person makes you feel and what a blessing they are to your life.
And let’s wish them Metta and say to them,
May you be Happy
May you be Safe
May you live in Peace
(Repeat to yourself with your eyes closed and your hands on your heart)
Now, bring someone into your mind’s eye who is neutral to you. Maybe your postman, the coffee barista, a neighbor, and let’s wish them Metta.
May you be Happy
May you be Safe
May you live in Peace
(Repeat to yourself with your eyes closed and your hands on your heart)
Now, you’re going to bring someone forward who you have a slight aversion towards. Maybe it’s someone you judge or had a minor annoyance with them. And let’s wish them Metta. Knowing everyone wants the same thing we do―to be happy and live in Peace.
And let’s say to them,
May you be Happy
May you be Safe
May you live in Peace
(Repeat to yourself with your eyes closed and your hands on your heart)
Now, let’s send Metta out into your community, your state, your country, and out into the world.
And say to them,
May you be Happy
May you be Safe
May you all live in Peace
…And may all beings live happy and free.
And may the thoughts, words, and actions of my own life contribute to that Peace, love, happiness, and freedom for all.
~ Namaste
The light in me honors and bows to the light in you.
You can end this meditation/prayer by adding your own intentions for yourself and for the world, such as I wish myself good health, healing, and transformation in the New Year.
If you would like to hear a recorded version of this meditation, you can listen to one I recorded here.
When you send out positive energy it is returned to you. It becomes a gift you give yourself.
Wishing you peace and joy in the New Year.
. . .
Kat OM is the author of Resilient Love: Turn Your Wounds into Your Wings, blogger, and Mindfulness Resilience Coach. Kat helps her readers and clients find healing, empowerment, and resilience through mindful tools and practices. You can find Kat OM at:
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