Zenquillity Loving-kindfulness is done in the easiest way possible so that the experience springs forth most gently, most naturally.

Zenquillity Loving-kindfulness is done in the easiest way possible so that the experience springs forth most gently, most naturally. To do it in the most easiest way possible means first to use phrases that are personally meaningful. The traditional phrases as are taught, at least this one classical translation of them, begins with oneself:

May I be free from danger, may I know safety. Danger in that sense is both inner danger from the force of certain mind states, and outer danger. So, May I be free from danger. May I have mental happiness. May I have physical happiness. May I have ease of well-being—which means may I not have to struggle terribly, day by day, with livelihood, with family issues.


Let your mind rest in the phrases. You can be aware of the phrases either with the breath or just in themselves—the focus of the attention is the phrases. Let your mind rest within them. The feelings will come and go.

May I be free from danger, may I have mental happiness, but really, you should use any phrases that are powerful for you. They need to be meaningful not just in a very temporary way—May I get to this course okay—but something profound that you would wish for yourself and wish for others. Thoughts are very important in doing loving-kindness—not to struggle to get a certain kind of feeling. Let your mind rest in the phrases. You can be aware of the phrases either with the breath or just in themselves—the focus of the attention is the phrases. Let your mind rest within them. The feelings will come and go.

Sometimes it will feel quite glorious, it will be extraordinary.

Sometimes, many times, it will be very very ordinary, very dry or very mechanical—but it doesn’t matter. It doesn’t mean that nothing is happening or that it’s not working. What’s important is to do it, is to form that intention in the mind because we’re uniting the power of loving-kindfulness and the power of intention and that is what will produce the effect of that free flow of loving-kindfulness.