Metta. . .
Cultivating loving-kindness, or “metta” as it is called in the Pali language, is a fundamental meditation practice. When you’re feeling isolated, resentful, or angry at yourself or other people in your life, this meditation will help you transform that negativity into feelings of compassion, connection, love, and contentment. With time, this practice will change how you relate to yourself and others.
The practice is also known as loving-kindness meditation. The goal of metta meditation is to cultivate kindness for all beings, including yourself and:
- family
- friends
- neighbors
- acquaintances
- difficult people in your life
- animals
The main technique of metta meditation involves reciting positive phrases toward yourself and these beings. Like other types of meditation, the practice is beneficial for mental, emotional, and physical health. It’s especially useful for reducing negative emotions toward yourself and other people.Metta meditation is a traditional Buddhist practice. It’s been used for thousands of years.Different traditions approach the practice in different ways. However, all forms of metta meditation share the common goal of developing unconditional positive emotions toward all beings.To cultivate these emotions, you silently recite phrases toward yourself and others. These phrases are meant to express kind intentions.
Some examples of metta meditation phrases include:
- “May I be safe, peaceful, and free of suffering.”
- “May I be happy. May I be healthy.”
- “May you be strong and confident.”
It’s important to repeat each phrase with mindfulness. This helps you focus on the phrase and the associated emotions.You don’t need any special equipment or gear to get started with metta meditation.
Another bonus is that you can do it anywhere you like — in a quiet corner of your home, outdoors in a yard, or even at your desk. Try to choose a spot where you’re least likely to be distracted, then follow these steps:
- Sit in a comfortable position. Close your eyes. Take a slow, deep breath in through your nose and continue breathing deeply.
- Focus on your breathing. Imagine your breath traveling through your body. Focus on your heart.
- Choose a kind, positive phrase. Silently recite the phrase, directing it toward yourself. You can say, “May I be happy. May I be safe. May I find peace.”
- Slowly repeat the phrase. Acknowledge its meaning and how it makes you feel. If you get distracted, avoid judging yourself. Just return to the phrase and keep repeating it.
- Now, think about your friends and family. You can think about a specific person or a group of people. Recite the phrase toward them, “May you be happy. May you be safe. May you find peace.” Again, recognize the meaning and how you feel.
- Continue reciting the phrase toward others, including neighbors, acquaintances, and difficult individuals. Recognize your emotions, even if they’re negative. Repeat the phrase until you experience compassionate feelings.
Some people use visual imagery while reciting each phrase. For example, you can imagine light emitting from your heart or the person you’re thinking of. You can also change the phrase throughout the practice. During metta meditation, you recite positive phrases toward yourself and other people. The practice aims to foster a mental state of kindness, love, and compassion. When done regularly, metta meditation can help minimize negative emotions toward yourself and others. Like other forms of mindfulness meditation, it can also reduce stress and physical pain.
If you’d like to try metta meditation, be patient and open to the experience. Practicing a few minutes each day may help make a difference over time.
Peace and Love, Jim
#mettameditations
Buy Me A Coffee – A Easy Way To support The Daily Buddha!
