A Simple Course in Meditation Session 8,
Meta Hello,
I'm G.
S.
Renfri.
This is the eighth session in this instructional series.
If you're just dropping in for the first time,
Please be aware that the first four sessions provided a foundation through teaching Anapanasati,
A breath-based meditation.
If you're new to meditation,
I invite you to explore those sessions first.
You will get more out of the later sessions if you do.
Today we'll be practicing Metta.
Metta,
Or loving-kindness,
Is a beautiful form of meditation that uses loving,
Supportive affirmations,
Like a repeated mantra.
The primary effect of this practice is a softening of our hearts and the cultivation of positive thoughts and feelings toward ourselves and others.
Those who follow a religious tradition often find that praying for others in need or distress,
Particularly when they are beyond our ability to help directly,
Is a heartfelt and comforting practice.
Metta can have the same effect.
Often,
During a Metta-based meditation retreat that might last for a day or many days,
We are directed to focus the affirmations first and foremost toward ourselves.
Although this may seem selfish or narcissistic to the Western mind,
It's based on the Buddhist teaching that no one is more worthy of your compassion than yourself.
The psychological wisdom behind this is simple.
You cannot express compassion toward others at the deepest levels if you are not capable of self-compassion.
During a lengthy Metta retreat,
This might mean repeating the affirmations toward ourselves for as long as 10 or 12 hours over the course of an entire day.
Next,
We may be advised to direct the affirmations of compassion toward our loved ones,
Those closest to us.
After a proportionate time doing this,
The focus might shift to acquaintances or people in our local community,
Then perhaps to our larger community or nation,
And then to all people.
Finally,
Expressing the affirmations of compassion toward all beings may complete the practice.
Done this way,
It's like sending loving thoughts from your core to an expanding circle of inclusion.
There are no set rules about this,
However,
And a Metta practice might be as short as 30 seconds,
Directed toward anyone you choose,
At any time,
Any place,
Without formality.
In a world that so often seems fraught with conflict,
It's all too easy to feel alienated from our fellow inhabitants.
Practicing Metta can reduce feelings of alienation and rekindle optimism and a sense of belonging.
Perhaps the most challenging focus of Metta for most,
But certainly one with deep,
Sometimes profound benefits,
Is to direct our loving kindness toward someone we're at odds with,
Someone we may hold judgment and anger toward.
This can be very difficult and may even feel emotionally threatening,
But the wisdom of pushing through that resistance is based on this.
When we entertain negative thoughts and feelings about others,
We hurt only ourselves and darken our world.
The softening of those harsh thoughts and feelings,
Perhaps even their elimination,
Is a liberating,
Healing experience,
One that will make your world a kinder and brighter place.
Be that as it may,
For simplicity's sake,
We'll not be focusing on such in today's meditation,
But I do encourage you to explore it at a later time.
The practice today will be relatively brief.
We'll be using three short affirmations and we'll be directing those toward three recipients.
Because the practice of Metta is quite simple,
You can easily do a longer session on your own.
However,
If you prefer a guided practice,
There are many longer sessions available on Insight Timer.
It's time to be present here and now.
Sit or lie in a comfortable position,
Making any adjustments you need to settle in,
Then take a few cleansing breaths to clear your mind.
For the next few moments,
Construct your focus on the natural rhythm of your breathing.
Let's begin the affirmations.
As I say each,
Repeat it aloud or silently.
With each utterance,
Be aware of any effect it has on you,
Regardless how subtle.
Let's begin.
May I be safe.
May I be healthy.
May I live in peace and happiness.
May I be safe.
May I be healthy.
May I live in peace and happiness.
May I be safe.
May I be healthy.
May I live in peace and happiness.
Now repeat this on your own for the next few moments.
Now turn your attention outward to someone you have a deep affection for,
Perhaps using his or her name,
And repeat the statements.
May they be safe.
May they be healthy.
May they live in peace and happiness.
May they be safe.
May they be healthy.
May they live in peace and happiness.
May they be safe.
May they be healthy.
May they live in peace and happiness.
Now repeat this on your own for the next few moments.
Turn your attention to all beings,
Everywhere,
Human and nonhuman.
May all beings be safe.
May all beings be healthy.
May all beings live in peace and happiness.
May all beings be safe.
May all beings be healthy.
May all beings live in peace and happiness.
May all beings be safe.
May all beings be healthy.
May all beings live in peace and happiness.
Repeat this on your own for the next few moments.
That is Metta.
How do you feel?
Practicing Metta,
Even for a few short moments in a day,
Can help soften our hearts and lighten our moods.
It can be used as a morning or evening prayer,
Anytime you want to send positive thoughts toward someone,
Or perhaps when the chaos of the world is weighing heavily on you.
Directing Metta toward yourself can be an invaluable part of self-care.
Directing it toward those we are in conflict with can reduce judgment and feelings of hostility.
Directing it toward those who are unfortunate to those who have been struck by tragedy,
Especially when there is no reasonable way to help them directly,
Can be the best,
If not the only thing we can offer them.
I encourage you to spend a few minutes each day practicing Metta,
Varying the affirmations you use and those you direct them toward.
It may prove to be a sweet and treasured part of your day.
Thank you for taking the time to meditate with me today.
May you be warm and safe,
And may you live in peace and happiness.
