Metta
LOVING KINDNESS MEDITATION
Metta is a form of meditation that originates in the Buddhist tradition. It is the practice of both cultivating and extending deep heart-felt compassion for yourself, others, and the world.
HOW TO DO METTA MEDITATION
- Sit in a comfortable and relaxed position. Take several deep breaths.
- Metta is first practiced toward oneself. Sitting quietly, mentally repeat, slowly and steadily, the following or similar phrases:
May I be happy. May I be well. May I be safe. May I be peaceful and at ease.
While you say these phrases, allow yourself to sink into the intentions they express. If feelings of warmth, friendliness, or love arise in the body or mind, connect to them, allowing them to grow as you repeat the phrases. You might hold an image of yourself in your mind’s eye. - After a period of directing loving-kindness toward yourself, bring to mind a friend or someone in your life who has deeply cared for you. Then slowly repeat phrases of loving-kindness toward them:
May you be happy. May you be well. May you be safe. May you be peaceful and at ease.
As you say these phrases, again sink into their intention or heartfelt meaning. And, if any feelings of loving-kindness arise, connect the feelings with the phrases so that the feelings may become stronger as you repeat the words. - Taking a few moments of silence, let others – friends, neighbors, acquaintances, strangers, pets – enter into this field of loving presence. Just sensing whoever emerges and knowing their goodness. Offer them whatever blessing resonates.
- Then, bring to mind someone with whom you have difficulty. Bring them too into this field of loving presence so that you can see beyond that which challenges you and instead, see to their goodness. Knowing that they have the same basic desires – to love and be loved. This person wants to be free from suffering, to be happy, to be free.
May you be happy. May you be well. May you be safe. May you be peaceful and at ease. - And finally, allowing this warm heartfelt compassion to extend in all directions to all beings. To those in situations of war; to those who are being oppressed; to those who are starving; to those who are struggling with disease. To those beings who are dying and are being born. To all creatures everywhere. To the earth. Holding all beings within your heart.
May you be happy. May you be well. May you be safe. May you be peaceful and at ease.
THINGS TO NOTE
There is a classic and systematic approach to metta as an intensive meditation practice that is fairly elaborate and usually undertaken only during periods of intensive metta practice on retreat. Feel free to make your practice your own, adapting the blessings as you feel so moved.
For some, beginning with loving kindness towards yourself can be difficult. If this is the case, it can be helpful to start with directing loving kindness to someone dear to you first, and then, once you have cultivated those feelings towards someone else, to direct them to yourself.
Seemingly opposite feelings such as anger, grief, or sadness may arise. Take these to be signs that your heart is softening, revealing what is held there. You can either shift to mindfulness practice or you can—with whatever patience, acceptance, and kindness you can muster for such feelings—direct loving-kindness toward them. Above all, remember that there is no need to judge yourself for having these feelings.
