Loving Kindness Meditation or Metta Meditation is a compassion technique that can be used for deep healing of ourselves and others.
Those who regularly practice Loving Kindness Meditation have been shown to increase their capacity for forgiveness,
Connection to others,
Self-acceptance,
Stress relief,
And lots more.
With each phrase we recite,
We express an intention,
Planting the seeds of loving wishes to ourselves and others from and in our heart.
It's great to practice this on a regular,
Consistent basis to really reap the healing benefits.
Let's begin by getting comfortable.
You can practice this lying down or sitting up.
Let your eyes close and bring your hands,
One on top of the other,
To your heart center.
Become aware of your breathing and feel your chest rising and falling underneath your hands.
You may even notice that there's a warmth underneath your palm.
Maybe you can feel the beating of your heart.
So imagine starting to breathe through your heart,
Inhaling in through the heart,
Exhaling out through the heart.
And as you breathe through the heart,
Feel it soften and expand.
You can let your hands rest at your sides and we'll start by wishing loving kindness to yourself.
Because without loving yourself,
It's almost impossible to love others.
So with your eyes closed,
Picture yourself in your mind's eye.
Silently recite the phrase,
May I be happy,
Healthy,
Peaceful,
And at ease.
Next,
Call to mind somebody that you care about,
A good friend or someone who's helped you in your life,
Someone who inspires you.
Picture them in your mind's eye and feel their love.
Feel your gratitude towards them.
Silently recite the phrase,
May you be happy,
Healthy,
Peaceful,
And at ease.
Now call to mind someone you know who's having a difficult time.
They've experienced a loss,
A painful feeling,
A difficult situation.
Picture them in your mind's eye.
Silently recite the phrase,
May you be happy,
Healthy,
Peaceful,
And at ease.
Think of someone who plays some neutral role in your life,
An acquaintance that you may see that you don't have a particular feeling for or against.
This reminds us to include others rather than to exclude,
To connect with others rather than to overlook,
Even when we may not really even know them.
Picture this person in your mind's eye.
Silently recite the phrase,
May you be happy,
Healthy,
Peaceful,
And at ease.
Now recall a person who you've had difficulty or a conflict with.
Try your best to picture them in your mind's eye and send them loving kindness to help reach a place of forgiveness and greater peace.
Silently recite the phrase,
May you be happy,
Healthy,
Peaceful,
And at ease.
Now imagine extending loving kindness throughout the town you live in,
Your state,
Your country,
And let it spread throughout the whole globe to all living beings on this planet.
Focus on a feeling of compassion,
Connection,
And understanding.
Picture this in your mind's eye.
Silently recite the phrase,
May you be happy,
Healthy,
Peaceful,
And at ease.
We end by wishing loving kindness to yourself once again.
Picture yourself smiling in your mind's eye.
Silently recite the phrase,
May I be happy,
Healthy,
Peaceful,
And at ease.
Take one last deep breath in through the heart and one last exhalation out through the heart.
Namaste.
