Looking for the missing phrases from the Lovingkindness/Blessing practice on page 173 of A Mindful Moment: 5-Minute Devotions & Meditations? (Oops, we left those out!). Here is the full version for your enjoyment. You can also find links to 7-minute and 15-minute audio versions of the Blessing Practice via the links listed here.
Being kind toward ourselves and others can take some practice, and this meditation is a chance to practice that kind of compassion in our thoughts. It can be used as a prayer or blessing—lifting ourselves and others before God as we hope for good things.
Identify one or more people to whom you will practice extending lovingkindness, choosing from the following categories: a) Yourself, b) Someone you love, care about, or admire, who brings you warm feelings when you think about them, c) Someone you do not know well, a stranger or distant acquaintance, d) Someone who is difficult for you, who you do not get along with well or who has caused you some pain, and/or e) All people, animals, and plants in the world, all living beings everywhere.
Sit at the edge of a chair with your feet on the floor (or cross-legged on a meditation cushion) with a straight spine and hands on your thighs or lap. Alternately, you may choose to lie on your back on a firm surface with feet apart, toes falling away from one another, and arms at your sides.
Get comfortable. Close your eyes if you choose, or close them halfway with a soft gaze.
Take a couple deep breaths, then allow your breathing to return to its normal rate. Notice the sensations of your breath coming in and out.
One at a time, bring to mind an image of yourself or the person(s) to whom you are extending compassion. If you would like, you can imagine them resting in God’s loving hands. Recognize that like everyone, you and/or the other person in your mind is in need of compassion.
With each image in mind, choose one of these two sets of phrases (or a different set of compassionate phrases that is more comfortable for you) and repeat them several times toward each of the people you have chosen to extend compassion to during your practice.
Lovingkindness phrases (option one)
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Blessing phrases (option two)
May you know God’s love.
May you know God’s joy.
May you know God’s rest.
May you know God’s peace.
As you repeat the phrases, recognize that all people desire these good things, and all people are loved by God.
When you are done, rest for a moment in the compassionate kindness you have practiced. Then take a deep breath and open up your attention to the space around you. Thank God for his lovingkindness toward us all and continue on to your next activity.