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What is "Metta"?
Metta meditation, also known as loving-kindness meditation, is a practice rooted in Buddhist tradition that focuses on developing an attitude of love and goodwill towards oneself and others. The word "metta" means loving-kindness or unconditional love, and the meditation involves silently repeating phrases that express these sentiments.
But, you don't have to be a Buddhist to practice metta. This can be performed anywhere, anytime of day. Studies have shown people who practice metta can recieve postive health outcomes on their mental and emotional wellbeing. The progressive approach of metta helps cultivate a sense of connection and compassion towards oneself and others. Allowing us to connect with the world more deeply around us.
Health Benfits of Practicing Metta
This blog by Nivati, shares a plethora of cited studies on the health outcomes of practicing loving kindess.
Enhancing Self-Care Habits
Kindness begins from within. Take a moment out of your day to nurture yourself by engaging in activities that bring you joy. Prioritize self-care and extend compassion to your own needs—it's essential for your well-being. When you show kindness to yourself and focus on the positive aspects of your life, you naturally radiate that kindness to others.
Free Metta Meditation Guide
As mentioned earlier, this meditation can be performed silently to yourself at any moment of the day. Begin with a few deep breaths. Inhale deeply through your nose, filling your lungs, and exhale slowly through your mouth. Allow yourself to settle into the present moment.
Now, bring to mind someone you love and care for deeply. Picture their face and feel the warmth of your connection. Silently repeat the following phrases:
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Take a moment to feel the compassion you have for this person.
Next, shift your focus to yourself. Visualize yourself in your mind's eye and repeat the same phrases:
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Feel a sense of kindness for yourself.
Now, expand your circle of compassion to include others: friends, acquaintances, and even those with whom you have challenges. Visualize each group and repeat:
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Finally, extend your wishes to all beings everywhere:
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Take a few deep breaths and let these feelings of kindness and compassion wash over you. When you're ready, gently bring your awareness back to the present moment.