This is a Metta meditation.
Metta is also known as loving-kindness or friendliness.
In this meditation we'll be actively trying to cultivate certain feelings.
This is different from the other meditations that we have done in that we are trying to work towards particular qualities in our mind and body,
Rather than watching what is going on objectively.
In Metta meditation you cultivate feelings of kindness,
Friendliness and well-being towards others and towards yourself.
To do so,
First imagine a person,
Then repeat a few short phrases silently and notice if there is any change in feeling.
First get settled in your meditation posture.
Allow the body to settle and allow the mind to settle.
Try to find a balance between being calm and alert.
Firstly,
Bring to mind someone who it is easy to wish good things for.
Start with the person that is easiest to feel a sense of kindness towards.
It may be a relative or close friend.
You can also imagine a pet or puppies or kittens or even your favourite plant,
Whoever it is easiest to wish well.
Take a moment to bring them to mind.
You can do this by visualising them,
Thinking of them briefly or just having an awareness of the feeling of being around them.
Repeat the following phrases in your mind,
Gently and with kindness.
May you be loved.
May you be peaceful.
May you be happy.
May you be loved.
May you be peaceful.
May you be happy.
Repeat the phrases a few times.
You might want to say each phrase synchronised with a cycle of the breath or you may want to give more or less space between each one.
If you're unsure,
Try saying one phrase per breath cycle.
Notice if any feelings come up for you.
This might be something subtle,
Like a hint of a smile or it might be stronger,
Like a warm feeling in your chest area.
If you don't feel feelings of kindness or friendliness,
That's okay.
It's also okay if you feel something very different or even the opposite.
Just try to observe what is happening and continue to say the phrases.
This plants seeds in the mind that will eventually grow into feelings of wellbeing.
May you be loved.
May you be peaceful.
May you be happy.
The next person to bring to mind is the benefactor.
Someone who has helped you or supported you.
Someone it is relatively easy to think positive thoughts about.
This could be a friend,
A family member,
A teacher,
Anyone that has helped you.
Repeat the phrases for this person.
May you be loved.
May you be peaceful.
May you be happy.
May you be loved.
May you be peaceful.
May you be happy.
Now bring to mind someone who you don't know very well.
Someone relatively neutral.
This could be an acquaintance that you've met once or twice,
Or someone who works at a local shop or cafe.
Repeat the phrases for them.
May you be loved.
May you be peaceful.
May you be happy.
You can then bring to mind someone that is somewhat more difficult.
Don't start with the most difficult person you can think of,
But instead find someone who is a little tricky,
Or that you don't always agree with.
It could be a former boss,
Or someone who you think is a little stubborn.
It could also be someone who you like a lot,
But just don't like quite as much right now.
Say the phrases for them.
May you be loved.
May you be peaceful.
May you be happy.
Remember here that by practicing this meditation,
You aren't necessarily trying to change anything,
Or send out positive feelings towards these people.
Instead you are trying to cultivate these qualities in yourself,
And to mindfully observe what comes up.
In doing this silently in meditation,
We have the opportunity to work with our minds reactions.
Also note that by doing this meditation,
We aren't saying that we love everyone,
Or that we think everyone should be able to do whatever they want.
We still need to act skillfully,
And take actions that prevent suffering to ourselves and to others.
Now see if you can extend this wish for well-being to all living beings.
You might like to include plants and animals in this as well as humans.
You could visualize this by imagining the people,
Plants and animals that are near to you,
Then further away,
Then even further,
Then across the whole planet.
Repeat the phrases,
May all beings be loved.
May all beings be peaceful.
May all beings be happy.
Finally,
Bring your attention to yourself.
It can help to try and look at yourself from an external point of view.
One way of doing this would be to picture yourself sitting in front of you,
Like looking into a mirror.
For many of us,
It can be more difficult to wish feelings of friendliness and well-being towards ourselves than it is to wish them towards others.
Try to remember that just as you have wished happiness and safety for others,
You too deserve happiness and safety.
This wish for your own well-being is not selfish,
But helps to contribute to the happiness and well-being of others.
As you take care of yourself,
You gain the capacity to be more present and help others.
Repeat the phrases,
May I be loved.
May I be peaceful.
May I be happy.
May I be loved.
May I be peaceful.
May I be happy.
