(Note: I use AI to help me translate my stories from Japanese to English.)
In 2010, I learned about Loving-Kindness Meditation for the first time. I found it interesting, so I tried it.
Loving-Kindness Meditation is an ancient Buddhist practice that cultivates kindness toward oneself, others, and all living beings.
However, when I first tried it, I felt uncomfortable. I felt hypocritical.
Whenever I practiced Loving-Kindness Meditation and prayed for other people, I heard a voice inside my mind saying, “You’re a liar.” It was painful.
So I stopped doing it.
But after 15 years, in 2025, I decided to try it again. This time, I focus only on myself, not on other people.
I wanted to ease my suffering. I wanted to reduce my feelings of anger and resentment, so I tried the meditation again.
It is stressful and painful to hold on to anger and resentment. People often think about those who hurt them and try to take revenge.
I have strong feelings of anger and resentment. I often think about people who hurt or attacked me.
Honestly, I sometimes wish misfortune on those who hurt me. However, this kind of thinking doesn’t make me happy. My happiness ends up depending on the people who hurt me. It’s as if I’m their puppet.
If you practice Loving-Kindness Meditation and cultivate kindness, you will not take revenge even if someone attacks you. It means you are free from negative emotions.
I’m not a particularly good or kind person. But because I don’t want to suffer from anger and resentment, I practice Loving-Kindness Meditation.
I’ve practiced it every morning for the past two months. Each morning, I read the following phrases in my mind once:
May I be happy.
May my worries and suffering cease.
May my wishes be fulfilled.
May the light of awakening appear to me.
May I be happy. (three times)
May my loved ones be happy.
May the worries and suffering of my loved ones cease.
May the wishes of my loved ones be fulfilled.
May the light of awakening appear to my loved ones.
May my loved ones be happy. (three times)
May all living beings be happy.
May the worries and suffering of all living beings cease.
May the wishes of all living beings be fulfilled.
May the light of awakening appear to all living beings.
May all living beings be happy. (three times)
May those I dislike be happy.
May the worries and suffering of those I dislike cease.
May the wishes of those I dislike be fulfilled.
May the light of awakening appear to those I dislike.
May those who dislike me be happy.
May the worries and suffering of those who dislike me cease.
May the wishes of those who dislike me be fulfilled.
May the light of awakening appear to those who dislike me.
May all living beings be happy. (three times)
Loving-Kindness Meditation has been studied extensively, and research has found many positive effects, such as:
• Increased positive emotions and decreased negative emotions
• Reduced self-criticism
• Increased compassion and empathy
• Slower biological aging
I’ve practiced Loving-Kindness Meditation for two months, but I haven’t noticed any changes yet. Still, because I don’t want to suffer from anger and resentment, I want to continue.
If you suffer from negative emotions, why not try it? You can learn how to practice it through the Internet, books, and YouTube.