Metta Loving Kindness

Mettā-sutta on Loving Kindness originated in India around 2,500 years ago and it’s one of the most famous early Buddhist texts. The word mettā (from Pali) translates as loving-kindness, universal goodwill or loving-friendliness. One practices Mettā by repeating a series of phrases that cultivate feelings of compassion and friendliness. These good wishes allow a practitioner to extend the object of their own awareness from breath, onto the other beings.

Practicing Loving-Kindness activates the centre of reward system and it triggers hormones of happiness like serotonin and dopamine. Mettā is a mindfulness practice that requires concentration and is associated with boundless, nonattached friendliness that with time and practice, can lead to liberation.

Transcript

Today we are going to practice a loving-kindness meditation.

Loving-kindness meditation originated in India over 2,

500 years ago and it was incorporated in various Buddhist traditions.

The practice of metta uses phrases that are quietly repeated in one's mind that allow us to cultivate a sense of compassion and friendliness.

So find an alert posture.

You might be lying down or sitting and if it feels comfortable,

Gently allow your eyes to close.

And we will start by taking two collective breaths together.

Gently begin to inhale into your belly.

Hold at the top for 4,

3,

2,

1.

Exhale,

Release through your mouth.

And again,

Inhaling deeply into the belly.

Hold at the top.

And open your mouth,

Release.

Now with your eyes closed,

I would like you to visualize a person you care about dearly.

See their face while they look at you.

Maybe imagine what they are wearing while they are sitting in front of you.

But most importantly,

Imagine how you feel in their presence.

Maybe feel how your body very gently relaxes and your heart opens.

And now while you continue to visualize that person,

From your heart to theirs,

Wish them these wishes.

May you be happy.

May you be healthy.

May you be safe.

May you live with ease.

Continue repeating these phrases quietly in your own mind and keep generating them towards the person that you visualize in front of you.

May you be happy.

May you be healthy.

May you be safe.

May you live with ease.

And now imagine the same person,

The same person that you love dearly.

Imagine them wishing you the same wishes of well-being.

May you be happy.

May you be healthy.

May you be happy.

May you be safe.

And finally,

We are going to wish those wishes towards ourselves.

You might wish to visualize yourself as you saw yourself last in the mirror or perhaps when you were little.

And now,

Repeat these phrases.

May I be happy.

May I be healthy.

May I be safe.

May I live with ease.

Of the meditation technique but stay with that feeling.

Stay with that feeling of warmth and friendliness you have generated during the practice.

May all beings everywhere be happy.

May all beings everywhere be healthy.

May all beings everywhere be safe.

And may all beings everywhere live.

With ease.

Whenever you're ready,

You can open your eyes.

Thank you so much for sharing this practice with me.