Loving-kindness meditation,
Known as metta meditation,
Is a Buddhist practice centered on fostering compassion for ourselves and others.
By directing warm phrases and goodwill,
It cultivates a state of loving connection.
The Pali term metta translates to loving-kindness or universal goodwill,
Originating from the Buddha's teachings,
Particularly the Metta Sutta.
This practice is a blend of concentration and mindfulness,
Promoting a more loving and connecting mindset.
Metta meditation is versatile,
Fitting into any moment,
Whether on a meditation cushion,
Navigating traffic,
Or strolling down a bustling street.
It invites practitioners to develop boundless feelings of ease and love,
Akin to the vast oceans sustaining our world.
Through metta,
We foster honesty and love for ourselves and the world.
It involves wishing happiness,
Safety,
And ease for ourselves and others.
The practice typically starts with offering these sentiments then progressively to a loved one,
Someone neutral,
A challenging individual,
And ultimately to all beings.
This gradual approach allows us to begin with accessible feelings and progress to more challenging ones,
Like sending love to those with whom we may have strained relationships.
We do so by cultivating phrases inside of our mind,
Such phrases as may I be safe,
Healthy,
And happy,
May you be filled with loving-kindness,
And may all beings be peaceful and filled with joy.
So I invite you to find a comfortable seated position.
Close your eyes,
If you feel comfortable,
And take a few deep breaths to settle into the present moment.
The original text,
The Karaniya Metta Sutta,
Or the Discourse on Loving-Kindness,
Describes several keys for performing metta.
It recommends that we develop such qualities as being non-deceptive,
Sincere,
Gentle,
Allow ourselves to correct our mistakes and do the practice without arrogance.
The text also recommends that we find a metaphor that will guide us in developing this love,
Such as a mother's protective love for her only child,
And with this attitude approach the practice.
While normally in metta meditation we are recommended to start by generating love towards ourselves with the idea that in order to love others we need to first love ourselves,
I'd like to bring a 21st century understanding from the world of therapy,
And that is that in order for us to love ourselves we often need first to have an experience of what it is to be loved,
An experience that comes from outside.
And so I'd like to invite you to think of someone that loves you,
And if there is no one in your life right now that loves you,
Remember someone that loved you in the past.
Don't think about their absence or the absence of their love,
But bring to mind and to your feeling what it was to be loved by them.
You can bring their image,
You can remember an event of being embraced by them or feeling their love,
And feel it in the body.
When you feel it in the body,
In your chest,
In your being,
You will be connected with your own love.
Let the sensations and the emotions expand in your body.
Now with this deep awareness of yourself,
Picture yourself in your mind's eye,
As if you are standing in front of a mirror,
Or simply in front of yourself outside of your body.
And then gently repeat to yourself,
May I be safe,
May I be healthy,
May I be happy,
May I be at ease,
May I be filled with loving kindness,
May I be peaceful.
Feel the warmth of these words embracing you,
Fostering a sense of genuine care and goodwill towards yourself.
Feel the reverberation of these affirmations in your body,
In your mind,
In your heart and in your soul.
Now bring to mind someone you love dearly.
Picture them in your heart and extend the metaphrases to them.
May you be safe,
May you be healthy,
May you be happy,
May you be at ease,
May you be filled with loving kindness,
May you be peaceful.
Allow these wishes to radiate towards your loved one,
Enveloping them in your positive intentions.
You can imagine that you are embracing them,
Your chest touching theirs,
Your hearts intertwined.
Now picture someone you may not have strong feelings for,
Perhaps a neighbor or an acquaintance.
Extend the meta-offering to them.
May you be safe,
May you be healthy,
May you be happy,
May you be at ease,
May you be filled with loving kindness,
May you be peaceful.
Feel the boundaries of your compassion expanding,
Embracing this a bit more neutral person with your goodwill.
Taking another step,
You can imagine someone that is a complete stranger to you,
Just someone you passed by that you don't know and have no feeling towards.
Repeat the metaphrases to them full of sincerity.
May you be safe,
May you be healthy,
May you be happy,
May you be at ease,
May you be filled with loving kindness,
May you be peaceful.
Feel how your heart opens as you selflessly offer meta to this stranger.
Now think of someone with whom you may have difficulties,
Someone you may have had a fight with,
That you might even describe as your enemy.
With an open heart,
Offer them too these wishes.
May you be safe,
May you be healthy,
May you be happy,
May you be at ease,
May you be filled with loving kindness,
May you be peaceful.
Challenge yourself to extend compassion and loving kindness even in challenging situations,
Breaking down all barriers.
Sometimes,
During loving kindness meditation,
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.
If this happens,
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 towards them,
And above all,
Remember that there is no need to judge yourself for having these feelings.
As the final step of our meta loving kindness meditation,
Expand your awareness to include all beings near and far,
Envision the entire world,
And sincerely wish may all be safe,
May all be healthy,
May all be happy,
May all be at ease,
May all be filled with loving kindness,
May all be peaceful.
Feel your heart radiating boundless love and goodwill towards every living being.
We will conclude our practice with chanting a mantra that represents this universal love.
This mantra roughly translates into,
May all beings in the entire world be happy.
May all beings in the entire world be happy.
May all beings in the entire world be happy.
May all beings in the entire universe be safe.
May all beings in the entire universe be healthy.
May all beings in the entire universe be happy.
May all beings in the entire universe be at ease.
May all beings in the entire universe be filled with loving kindness.
May all beings in the entire universe be peaceful forever.
As we conclude this meta meditation,
Remember that the practice of loving kindness extends beyond this moment.
Carry this sense of compassion into your daily life,
Fostering connection and understanding.
May all be safe,
May all be healthy,
May all be happy,
May all be at ease.
