Welcome to this short introduction on loving kindness,
Also known as metta meditation.
The idea here is to practice genuinely wishing yourself and those around you the very best.
By repeating some simple phrases and visualizing yourself projecting happiness,
Peace,
And wellness,
You are able to start taking advantage of this meditation's benefits.
All of this may sound strange or unfamiliar,
But many science-backed studies are showing the positive effects from practicing loving kindness,
Including increasing feelings of compassion,
Empathy,
Emotional intelligence,
And social connection,
To helping reduce negative symptoms like anger,
Anxiety,
Depression,
Or feelings of disconnection.
It's also been found to help manage chronic pain and migraines.
There are a wealth of benefits,
So let's get started on practicing.
Find a quiet,
Comfortable place to sit and take some deep,
Mindful breaths.
The best way to approach loving kindness is with an open mind and a soft heart,
So let yourself relax a little and feel at ease.
Close your eyes and visualize your heart softly glowing,
Radiating a positive aura.
Put yourself in a friendly state of mind and try your best to be sincere.
Now picture someone close to you,
Someone you love dearly and trust.
Take a moment to think of this person and what they mean to you.
Now visualize them facing you.
See their kind,
Relaxed eyes gazing into yours and repeat this phrase to them.
May you be healthy and safe.
May you be peaceful and content.
May you be filled with loving kindness.
As you recite this phrase,
Picture this person accepting these wishes.
See the way their face shows the gratitude they feel as they realize you genuinely want these things for them.
Even visualize them smiling softly if you feel,
Receiving your words and understanding them.
If you want,
Imagine this person repeating the phrase back to you and feel the warmth of their words as they reciprocate the loving kindness.
Repeat the words to them as many times as you feel.
May you be healthy and safe.
May you be peaceful and content.
May you be filled with loving kindness.
Now once you feel a genuine sense of love and kindness between you and this person,
Picture someone else in your life who is still close to you,
But perhaps you don't see them as often.
Take some time to think about someone you want to send these wishes to.
Realize them sitting in front of you.
Notice the way they hear your words and respond with a soft acknowledgement as you recite the phrase to them.
May you be healthy and safe.
May you be peaceful and content.
May you be filled with loving kindness.
Notice the way you feel during this exercise.
If you feel uncomfortable or distracted,
That's okay.
Bring your attention back to your breath before you continue.
This practice can take work,
So be patient and trust yourself.
Try your best to visualize this person's face as you recite the loving kindness phrase to them.
May you be healthy and safe.
May you be peaceful and content.
May you be filled with loving kindness.
Just include someone in your life who you don't know as well but still have contact with.
This can be a work colleague,
A neighbor,
Or someone who works at your cafe or a supermarket.
Repeat the loving kindness phrase to them.
May you be healthy and safe.
May you be peaceful and content.
May you be filled with loving kindness.
Try your best to be sincere.
Although this may seem awkward at first,
This act of projecting positivity can be so beneficial for us,
Especially when we feel disconnected from those in our lives.
Consider their face.
Notice the way they show concern and gratitude as you send your heartfelt wishes to be content and safe.
May you be healthy and safe.
May you be peaceful and content.
May you be filled with loving kindness.
Gradually include more people into this meditation,
Picturing them as you continue to recite the mantra.
Include those you exchange a smile with at work,
On the train,
Or as you pass on the street.
People that you don't necessarily know or have a connection with still deserve your wishes so send them your thoughts.
May you be healthy and safe.
May you be peaceful and content.
May you be filled with loving kindness.
As the group gets larger and more inclusive,
Your family,
Workplace,
Neighborhood,
Your city and eventually all humankind,
Even animals and nature,
Also include yourself and recite this phrase.
May we be healthy and safe.
May we be peaceful and content.
May we all be filled with loving kindness.
Visualize this community coming together and sincerely projecting happiness,
Peace and wellness toward each other and visualize your own heart and mind rejuvenating itself as you receive and pass on these kind wishes.
Finally,
Turn this compassion and kindness toward yourself.
After all,
You deserve these things and you are worthy of accepting these wishes.
Focus on your own heart glowing softly with love.
Recite this phrase for yourself.
May I be healthy and safe.
May I be peaceful and content.
May I be filled with loving kindness.
Be honest and heartfelt with these words.
It's good to want these things for yourself.
Practice this meditation for a few minutes each day.
Gradually include different people in your loving kindness and as you develop your sense of gratitude for yourself and others,
Start to create your own phrases,
Whatever words feel right in opening your heart.
Recite these words to yourself anywhere,
In the office,
In traffic,
In times of difficulty and in times of peace.
You will find that after some time your heart opens with ease.
You won't be as burdened by feelings of anger or disconnection.
Instead,
Your mind will become calm and clear.
You'll begin to feel more connected with all the people in your life,
Even those you may have difficulty or frustration toward.
Slowly,
Your loving kindness will grow and strengthen,
Helping you to live your life with a sense of peaceful and content love with those around you and most importantly,
With yourself.
