Meta Meditation
Instruction on Loving Kindness Meditation
“Metta” comes to us from an ancient Indian language called Pali, and it translates as loving kindness.
Metta is an active form of meditation where instead of focusing on the breath, we focus on sending benevolent thoughts and wishes out into the world, and we imagine that the people—or animals—in our minds are touched by our good will. In some forms of this meditation, we go a step further and imagine that whoever the object of our metta may be (and this includes ourselves) is relieved of their particular form of discomfort, unease or pain as they are touched by the power of our goodwill.
The origin of metta meditation
Metta meditation was taught by the Buddha 2600 years ago and is still practiced in many traditional Buddhist communities to this day, just as he taught it.
Getting started with metta meditation
Sit with your back straight in your regular meditation posture. Take a moment to set aside your busy-ness and tune into being present, right here, right now.
Connect with your breathing and spend a few minutes focusing on the movement of the breath. Notice the physical sensations that accompany this movement, especially at the level of your heart.
When ready, imagine someone you care about, someone you’re grateful for, and simply wish them well with these words (you can adapt the phrases as you see fit), either spoken out loud or in your mind:
• May you be safe
• May you be healthy
• May your mind be at ease.
Some teachers recommend that you begin with yourself:
• May I be safe
• May I be happy
• May I be healthy
• May my mind be at ease.
Allow yourself to feel the warm-heartedness that accompanies metta meditation. Relax into it. It’s as simple as that.
Benefits of metta meditation
Science is confirming what meditators who fold metta into their practice have known for centuries: it increases well-being. From enhanced feelings of empathy to improved relationships to better resilience to helping with PTSD and other trauma-based conditions, regular lovingkindness meditation has been linked to a host of benefits, much like mindfulness and awareness practices. And hey, you may even develop compassion.