Loving-Kindness Meditation
Lying down or seated, students silently repeat wishes of well-being, first for themselves, then for a classmate, for someone they find hard to get along with and finally for the whole class. This loving-kindness meditation promotes calm, empathy and a positive class community.
How to play
- Each student settles on a yoga mat, seated or lying on their back, with very soft instrumental music playing.
- Lead 1 minute of calm breathing, noticing the air moving in and out through the nose.
- Invite students to silently repeat three phrases for themselves in rhythm with their breathing: 'May I be well, may I be calm, may I be kind to myself' (90 seconds).
- Ask them to think of a classmate who helped them today and send them the same phrases: 'May you be well, may you be calm...' (90 seconds).
- Suggest sending the phrases to someone they find hard to get along with, only if they feel ready, and then to the whole class (2 minutes).
- Finish with 3 deep breaths while stretching arms and legs, then roll to one side and sit up slowly (1 minute).
Rules
- Total silence during the practice; anyone who doesn't want to take part stays still and respectful.
- The phrases are said only in your head; nobody has to share who they thought of.
- Keep space between mats so nobody is touching.
Variations
Easier
Limit the practice to yourself and one classmate, about 4 minutes in total.
Standard
Go through all four stages: yourself, a classmate, a difficult person and the class.
Harder
Add a final stage for people in your neighborhood or the world, with longer silences between phrases.
Adaptations
- Students with limited mobility can do it seated in their wheelchair with back support.
- For students with autism, give them the phrases on a card and let them know how much time is left in each stage.
- For students facing emotional difficulties, let them skip the difficult-person stage and move straight to the class.
Learning goals
- Practice a meditation technique centered on kindness.
- Build empathy and positive attitudes toward classmates.
- Support relaxation and a positive class climate after the lesson.
Equipment for a class of 25
- yoga mats: 25
- music: 1
Teacher tip
Use it after lessons with conflict or heavy competition. Frame it as mental training, just like training the body, so 9th and 10th graders take it seriously.
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