The essence of most spiritual teachings is to accept the present moment and not look to the future for peace or want the past to be any different. However, sometimes, the present moment can seem like the most distant place and it can be extremely difficult to open up to it.

The most effective antidote to resistance to the present moment is to open one's heart. A very powerful way of opening the heart is loving-kindness meditation.

Loving-kindness meditation consists of the following phrases repeated for oneself, a close friend, a neutral person, and a difficult person.

First: Silently repeat these phrases in your head directed towards yourself. Do this for 1 minute. Click on the timer to begin.

May I be happy.
May I be safe,
May I be healthy,
May I live with ease.

Next part of the meditation.