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Metta-Meditation

Metta-Meditation

Metta meditation, also known as lovingkindness meditation, is a technique aimed at promoting love and kindness. It comes from the book Lovingkindness: The Revolutionary Art of Happiness.

🧘‍♂️ Preparation for Metta Meditation

Before you begin metta meditation, it is important to find a quiet and peaceful place where you feel comfortable and undisturbed. You can sit or lie down as long as you are comfortable and your spine is straight. Take a few minutes to relax and quiet your mind.

🤲 Concentration on the heart

Once you feel relaxed, place your hand on your heart and focus on the feeling of warmth and life emanating from there. This will help you focus on the present and connect with your inner self.

📿 Saying the Metta Phrases

Now begin to quietly repeat the metta phrases. These phrases are wishes or intentions that you send to yourself and others. They might be something like, "May I be happy. May I be healthy. May I be safe. May I live with ease." You can customize these phrases to make them more personal.

🌍 Expanding Metta Meditation

After you have repeated the metta phrases for yourself, begin to extend them to others. You can start with people who are close to you, and then move on to neutral people, difficult people, and finally all living beings in the world.

🔄 Repetition and deepening

Repeat the metta phrases over and over and try to say them with genuine compassion and kindness. Over time, you will find that your ability to feel love and kindness grows and deepens.

🔚 Completion of Metta Meditation

To finish the metta meditation, take a moment to notice the effect of the practice. Feel the sense of love and kindness that you have cultivated, and resolve to carry this feeling into your daily life.

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