Research into loving-kindness meditation suggests that regular practice can support positive emotions, psychological wellbeing and our sense of connection with others. It may also help us develop greater self-compassion, giving us another way to respond to ourselves when life feels challenging.

Importantly, loving-kindness is not about forcing ourselves to feel a particular way. Saying May I be peaceful does not mean that we must suddenly become peaceful.

The phrase is an intention.

If peacefulness feels available, we can allow ourselves to experience it. We might notice a softening or settling in the body, a little more spaciousness, or simply a sense of being supported.

If peace feels further away, we can make the invitation gentler: May I begin to be peaceful or May I be peaceful, as best I can.

There is no striving required.

Experiencing peace, rather than thinking about it

In our May I Be Peaceful meditation, we explore peacefulness as an embodied experience. Rather than trying to work out what peace should feel like, we become curious about how it feels for us.

Perhaps peace feels like being wrapped in a warm, cosy blanket. Perhaps it is the stillness of the early morning, a leaf resting on calm water, or a feather floating freely through the air.

The invitation is simply to notice, receive and allow.

Over time, loving-kindness meditation gives us an opportunity to practise turning towards ourselves with warmth and care. We are not waiting until everything around us is perfect before we permit ourselves a moment of peace.

We are simply offering ourselves a heartfelt wish:

May I be peaceful.