The Power of Love Meditation from Yoga Journal's Yoga Basics

This four-part meditation clears the heart and quiets the mind.

By Mara Carrico

The power of love is universally recognized and has been used in ancient healing traditions in cultures throughout the world. Today, Western physicians acknowledge its benefits to the immune system, while psychologists agree that it does wonders for mental health. Both the yoga and Buddhist teachings provide us with meditations designed to free ourselves of negative emotions that interfere with our ability to love.

This battle of the heart is dramatically represented in the Bhagavad Gita, a classic Indian story about the conflict between two families. Although that conflict appears to be a conflict against external enemies, it is really the internal battle we wage within our own hearts.

Patanjali's thirty-third sutra describes a four-part process of clearing the heart of impure thoughts as a way to quiet the mind. He advises cultivating maitri (friendliness) toward pleasure and friends; karma (compassion) for those who are in pain or suffering, yourself included; mudita (rejoicing) or joyful acknowledgement of the noble or holy ones (including those who have helped you, those you admire, and your family); and upeksanam (indifference) to unholiness—in other words, equanimity toward those who have harmed you. As you can see, collectively these four stages sound remarkably like the "Love thy neighbor as thyself" sentiment we're all familiar with.

The following instructions guide you through a full meditation that includes the fourfold stages or attitudes Patanjali taught in his Yoga Sutra. It is both practical and profound. With regular practice, this meditation will guide you toward a better relationship with yourself, those you are close to, and the world around you.

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