Metta, also known as Loving-Kindness meditation, is a traditional Buddhist practice that involves silently repeating phrases of well-wishing and positive intentions towards oneself and others, starting with oneself, then loved ones, neutral individuals, difficult individuals, and eventually extending to all beings.
In its traditional form, Metta is a tool for developing compassion and breaking down barriers of hatred and ill-will. In modern times, Metta is used as a form of mindfulness meditation and practicing Metta has been shown to increase positive emotions, decrease anxiety and stress, and improve overall well-being. By intentionally directing loving-kindness towards oneself and others, one can cultivate a more positive and compassionate outlook on life, leading to improved relationships and a greater sense of inner peace and happiness.
Metta is now practiced globally and has been incorporated into various secular mindfulness programs, therapy practices, and stress-reduction programs. It is often taught as part of mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) programs. The practice is simple, and can be done anywhere, at any time, making it accessible to people of all backgrounds and beliefs.
Here is a basic script for a Loving-Kindness (Metta) meditation practice:
- Find a quiet and comfortable place to sit, and close your eyes.
- Begin by focusing on your breath and allowing yourself to relax and let go of any tension.
- Direct well-wishes and positive intentions towards yourself. Repeat the following phrases to yourself, silently or out loud:
- “May I be happy. May I be healthy. May I be safe. May I live with ease.”
- Next, bring to mind someone you love and send well-wishes to them. Repeat the following phrases:
- “May (person’s name) be happy. May (person’s name) be healthy. May (person’s name) be safe. May (person’s name) live with ease.”
- Repeat step 4 for a few more loved ones, and then for people in your life with whom you have neutral feelings.
- Finally, bring to mind individuals who are difficult for you, and repeat the phrases again:
- “May (person’s name) be happy. May (person’s name) be healthy. May (person’s name) be safe. May (person’s name) live with ease.”
- Lastly, imagine radiating well-wishes and positive intentions towards all beings everywhere:
- “May all beings be happy. May all beings be healthy. May all beings be safe. May all beings live with ease.”
- Spend a few moments in silence, focusing on the feelings of kindness and compassion that have arisen during the meditation.
- When ready, gently open your eyes and return to your daily activities.
Note: The script and phrases can be adjusted to suit your personal beliefs and preferences. The important thing is to focus on the feeling of kindness and well-wishing towards yourself and others.
