Metta Meditation

31 Oct 2023

Definition of Metta Meditation

Metta meditation, also known as Loving-Kindness meditation, is a mindfulness practice originating from the Buddhist tradition. The term “metta” comes from the Pali language, meaning “loving-kindness” or “boundless friendliness.” The primary focus of this meditation is to cultivate and extend feelings of love, compassion, and goodwill towards oneself and others.

Practicing Metta Meditation

During metta meditation, practitioners typically start by sitting comfortably in a quiet space, closing their eyes, and taking a few deep breaths to center themselves. The meditation begins with directing loving-kindness towards oneself. Practitioners silently repeat phrases or affirmations such as “May I be happy, may I be healthy, may I be safe, may I live with ease.” The phrases may be adapted to resonate with the individual’s values and intentions.

Extending Metta to Others

After generating feelings of self-compassion and love, the practitioner gradually extends these sentiments to others. They may visualise loved ones, acquaintances, strangers, and even difficult individuals, sending them well-wishes and positive intentions. The phrases evolve to include others, such as “May they be happy, may they be healthy, may they be safe, may they live with ease.”

Generating Metta for All Beings

The metta meditation practice is not limited to specific individuals or groups. It aims to promote a sense of interconnectedness and universal goodwill, encompassing all beings, regardless of their background or circumstances.

Benefits of Metta Meditation

The benefits of metta meditation are numerous. It can foster a sense of emotional warmth, increase feelings of empathy and compassion, and promote a positive and loving attitude towards oneself and others. Regular practice can lead to reduced stress, anxiety, and hostility, as well as improved overall well-being and a more positive outlook on life.

Availablity of Metta Meditation

Metta meditation is accessible to people of all backgrounds and spiritual beliefs, and it can be integrated into various mindfulness practices and therapeutic interventions. By cultivating loving-kindness and compassion through metta meditation, individuals can contribute to a more compassionate and interconnected world, one meditation at a time.