Metta meditation is SO extremely powerful. It sounds almost too simple to be effective. ‘Metta’ is a buddhist term which means loving, kindness or friendliness. Metta mindfulness meditation develops affectionate awareness.
A beautiful quality that us humans possess is that we can’t feel hatred and friendliness at the same time. So, in effect one displaces the other. It’s a way to heal your heart and mind from any of its pain and suffering.
This is a type of meditation I have started practicing to dispel any negative thoughts or practices. Below is how to practice ‘metta’ meditation.
- Sit comfortably with your eyes closed, and begin by feeling your breath – create a connection between between your body and mind and continue to do this for a few minutes.
- When you are ready imagine what you wish for in your life – in a long lasting way. Formulate this into three or four phrases. Traditionally they would be something like this:
- May I be healthy and strong.
- May I be happy.
- May I be filled with ease.
- May I be free from suffering
- Start by directing the phrases at yourself: May I be happy.
- Next, direct the loving, kindness towards someone you feel thankful for or someone who has helped you. Picture the person in your minds eye and direct the same phrases to them (e.g May you be well. May you be happy and so on)
- Now visualise someone you feel neutral about. Could be someone you see everyday but don’t have any particular positive or negative feelings about. Direct the phrases to this person.
- Next, visualise the people you don’t like or who you are having a hard time with. Say the same phrases again from the mind and from the heart.
- Finally, direct the metta towards everyone universally and to the plants, animals of the land, air and sea: “May all beings be well, May all be happy. May all be free from suffering.“
Practice slowly and lovingly and be patient with yourself in this practice.
Please let me know if you have any feedback from this blog post and if I can help you with this meditation.
Namaste x x