Metta Meditation (Loving Kindness)

Introduction

Metta Meditation or loving kindness integrates an affirmation with meditation.

This meditation increases compassion for our self and others.

When you first start this meditation you might not completely believe the script or affirmation you use. But after practicing for a while the belief increases as we get to experience more love for our self and others.

 

Benefits of Metta Meditation

Scientists have found the following health benefits, but the best thing to do is try the meditation and experience the benefits for yourself.

  1. Increase positive emotions and decrease negative emotions

  2. Increase Vagal Tone a physiological marker of wellbeing.

  3. Decreases Migraines

  4. Helps relieve Chronic pain

  5. Helps PTSD

  6. Boosts emotional Intelligence

  7. Increases Gray Matter. Areas of the brain related to emotional regulation.

  8. Increases social value

  9. Heightens Empathy

  10. Boosts Compassion

 

The Position and Place

 

Find a place where you will not be disturbed for ten or twenty minutes. You can sit down, stand up or lie down, make sure you are comfortable, with good posture. Take a few deep breathes and focus, this calms the mind. Be mindful of breathing until you feel completely relaxed and then begin.

 

Send loving kindness to yourself. Imagine seeing yourself happy and peaceful. Feel what it is like to be happy and peaceful. Let it enlarge to encompass your whole being.

 

Send out feelings of love and kindness towards yourself

 

Imagine this love and kindness being returned to you.

 

Next think of five positive things about yourself, five things you love.

Now think of how you enact self love. (exercise, eating healthy food, meditation, ways in which you are kind to yourself)

 

Finally say to yourself the loving kindness meditation words

“May I have loving kindness. May I have strength, peace, love and success. May I also have the strength to overcome all obstacles”

 

Now we are going to repeat with someone who is close to you. Repeat step one. 

Imagine the person happy and peaceful. Imagine sending them loving kindness, and it being returned to you from them. Think of five things to love about them. Then think of five ways that person shows loving kindness to you.

 

Then say the loving kindness meditation words

“May (name of person) have loving kindness. May they have love, peace, strength and success. May they also have the strength to overcome all obstacles.”

 

Now we are going to repeat the process with someone who is neutral. Repeat step one. Imagine the person happy and peaceful. Imagine sending them loving kindness, and it being returned to you from them. Think of five things to love about them. Then think of five ways that person shows loving kindness to you.

 

Then say the loving kindness meditation words

“May (name of person) have loving kindness. May they have love, peace, strength and success. May they also have the strength to overcome all obstacles.”

 

Now we are going to repeat the process with someone who you feel a little hostile towards or perhaps not forgiven. Repeat step one. Imagine the person happy and peaceful. Imagine sending them loving kindness, and it being returned to you from them. Think of five things to love about them. Then think of five ways that person shows loving kindness to you.

 

Then say the loving kindness meditation words

“May (name of person) have loving kindness. May they have love, peace, strength and success. May they also have the strength to overcome all obstacles.”

 

This single meditation has transformed so many lives. It trains the mind to be more loving and kind towards our self and others. 

 

I practice this mediation every morning after open monitoring and I can honestly say it has changed my state of mind and life, in ways which I never imagined it would.

Please watch the video below for a more in-depth explanation of how to carry out this meditation.