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Getting started with lovingkindness (Day 1 of 100 Days of Lovingkindness)

Lotus, isolated on whiteWelcome to Day 1 of 100 Days of Lovingkindness!

So, what’s this 100 Days of Lovingkindness about?

We have a thriving community of practitioners over on Google Plus (do feel free to join us). We discuss our meditation practice and our lives, and we give each other support and encouragement. It’s wonderful. And late last year someone said they’d just meditated for 100 straight days and someone else suggested that we should all commit ourselves to sitting for 100 straight days in the New Year, and that turned more into the idea of establishing a habit of daily sitting over 100 days, and so we did the 100 Day Meditation Challenge together. Many of us sat for 100 straight days, and lot of people, although not sitting quite every day, did a great job of building that habit of daily sitting.

And as the 100 Day Meditation Challenge came to an end, we thought, “What next?”

And what’s next is focusing on developing qualities of lovingkindness, compassion, appreciation, and equanimity over the next 100 days. It’s 100 Days of Lovingkindness.

Want to join us?

I suppose you’ll want to know what it involves?

There are just these few things:

  • Do some formal seated lovingkindness meditation every day, for at least five minutes (longer if possible, but five minutes is your emergency fall-back position).
  • A day is the time between waking and sleeping, not a calendar day, so if you don’t sit until midnight you haven’t blown it!.
  • Make some effort to cultivate or practice lovingkindness in daily life.
  • Share what you’re doing with others (here, or on Facebook, or on Google+, which is where the main activity is.
  • If you forget to meditate one day, you haven’t “blown it.” The point is to work for one hundred days to being more lovingkindness into our lives, not to “be perfect.” If you fall off the wagon, just get straight back on.

Uh, what’s “lovingkindness”?

Good question. Lovingkindness meditation is a practice in which we contact and strengthen our innate desire for beings, including ourselves, to be happy. Lovingkindness is kindly awareness. When our kindly awareness meets suffering, it becomes compassion, which is the desire that beings, including ourselves, be free from suffering. So lovingkindness and compassion are simply different modes of the same experience, a desire that beings be happy and free from suffering.

Consider the following reflections:

  • You want, generally speaking, to be happy. You don’t want, generally speaking, to suffer. (Is this true for you?)
  • Happiness is often much harder to find than you think it’s going to be, and suffering is something that you experience more often than you want to. (Is this also true for you?)

Really pause for a moment and check out the truth of those statements in your heart.

Now, having let these thoughts drop into your mind, and having sensed the truth of them in your experience, ask yourself whether there is some part of you that can respond with support and sympathy as you do this difficult thing of being human — as you go about this task of living, hoping for and seeking happiness and finding it elusive, hoping and trying to avoid suffering and finding that it arises all too often.

And then consider that these reflections are true for others as well. All beings, whether you like them or don’t like them, whether you know them or not, are in the same situation as you are. Is there some part of you that can support and cherish the aspirations of other beings as they struggle to find happiness and escape suffering, as they too do this difficult thing of being human? This perspective is the essence of cultivating both lovingkindness and compassion.

So this is a very natural thing, although it may go hugely against some of our conditioning. (“You mean I’m allowed to like myself!”)

OK! How do I start?

We actually have a fairly extensive guide to lovingkindness practice on this site, and you can start with cultivating lovingkindness toward yourself here.

Of, if you want, you can just go straight to this short guided meditation. It was recorded a long time ago, on very poor equipment, but if you can overlook those deficiencies I hope you’ll find it beneficial.

And over the next 99 days, although not necessarily every day, we’ll be sharing various resources, tips, and teachings on various forms of lovingkindness practice. Once again, I hope you’ll join us. Leave a quick comment below if you’re on board…

[See the previous 100 Days of Lovingkindness post :: See the next 100 Days of Lovingkindness post]

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About Bodhipaksa


Bodhipaksa is a Buddhist practitioner and teacher, a member of the Triratna Buddhist Order, and a published author. He founded Wildmind in 2001. Bodhipaksa has published many guided meditation CDs and guided meditation MP3s.

He teaches at Aryaloka Buddhist Center in Newmarket, New Hampshire. You can follow Bodhipaksa on Twitter, join him on Facebook, or hang out with him on .

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Comment from jimmy
Time: April 12, 2013, 9:58 am

100 days here i come:-)


Pingback from Bringing kindness to mind | Wildmind Buddhist Meditation
Time: April 12, 2013, 10:57 am

[…] Getting started with lovingkindness (Day 1 of 100 Days of Lovingkindness) […]


Pingback from Taking kindness to heart | Wildmind Buddhist Meditation
Time: April 13, 2013, 12:01 am

[…] Getting started with lovingkindness (Day 1 of 100 Days of Lovingkindness) […]


Comment from Barbara Chastain
Time: April 13, 2013, 12:12 am

Over dinner a few nights ago, my beloved son-in-law laughingly told me that I am getting ornery. We all laughed at the truth of his declaration. Lovingkindness, metta….. such appropriate timing. Day 1, 16 minutes. Lovely.


Pingback from Get ready for “100 Days of Lovingkindness” | Wildmind Buddhist Meditation
Time: April 13, 2013, 12:19 pm

[…] Getting started with lovingkindness (Day 1 of 100 Days of Lovingkindness) […]


Comment from s72
Time: April 13, 2013, 1:25 pm

I took part in the 100 days challenge. It helped me to create a regular practice and see each meditation for what it is. To not try to compete with myself for an ever better experience. I meditated for 93 days. When a friend told me , there was a new challenge, a brief look and a definite no. 100 days of loving kindness. No way. Another look and bring it on. Day 1 was taken up with supporting my son watching him in a boxing match. Stressful time where I could not possibly allow time to meditate. Maybe I can think of how I tried to be compassionate? day 2 – 25 mins metta bhavana with irritation and fear of the challenge


Comment from Jason
Time: April 13, 2013, 6:30 pm

Metta is the practice I swear I get round to doing regularly…eventually. I like the notion of the practice but experience resistance to actually doing it. I think this challenge is a good opportunity to explore it. Thanks.


Comment from Katia Brouwers
Time: April 14, 2013, 2:54 am

I was practising but would like you guys as a support system


Comment from heather bolton
Time: April 14, 2013, 10:47 am

I’m in!


Comment from judith weymark
Time: April 14, 2013, 3:23 pm

I’m in – this is an exciting idea!


Comment from deserthiker
Time: April 18, 2013, 1:07 pm

I loved the 100 days of meditation; I’m excited to be part of the lovingkindness 100 days also!!


Comment from csd
Time: April 19, 2013, 6:45 pm

I clicked on the meditation link and it just disappeared. I know. Just say Ohmmmm.


Comment from Bodhipaksa
Time: April 21, 2013, 9:13 am

Yeah, sorry about that. We’re having trouble with the audio plugin. It works in Chrome, but in some browsers it’s not appearing or vanishing when you click on it. I just haven’t had time to investigate yet.


Comment from Patricia Redfern
Time: April 21, 2013, 9:34 am

I’m in! 100 days of loving kindness starts today………


Pingback from Mindful May: Days 3, 4, and 5 | The Young Days
Time: May 6, 2013, 1:35 am

[…] on the meditation front, I’ve been following the “100 days of LovingKindness” blog series and group on Google+. I haven’t joined in, but decided that for […]


Comment from chesca
Time: July 9, 2013, 10:13 am

finally posted it as a life event in facebook. begins today and ends on october 17,2013. huzzah!


Comment from Matt
Time: January 30, 2014, 11:56 am

I am excited to activate this in my life starting tomorrow. I have included my babygirl too. I hope she finds my excitement and desire to bring lovingkindness into world one day at a time

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