The Meta Kindness Meditation
Meditation does not have to be lengthy or complicated!In fact Meditation practice can be simple and quick.
One of my favorite meditations is the Meta (Metta) or Loving-Kindness Meditation. Simple, heartfelt, and quick; I often add this to my daily meditation practice, or at the conclusion of Yoga practice, or sometimes I do this simple Meditation alone if I find I don't have time for a longer session.
So what is Metta or Meta Kindness?
Wikipedia defines Mettā or maitrī is benevolence, friendliness, amity, friendship, good will, kindness, close mental union (on same mental wavelength), and active interest in others. Mettā is love without the suffering that arises from attachment.
The cultivation of benevolence (mettā bhāvanā) is a popular form of meditation in Buddhism. In the Theravadin Buddhist tradition, this practice begins with the meditator cultivating benevolence towards themselves, then one's loved ones, friends, teachers, strangers, enemies, and finally towards all sentient beings.
Why Practice Meta Kindness?
The practice of loving kindness is an
excellent tool for breaking down barriers and restoring the feeling of connectedness to humanity
and it also aids you in feeling kindness when your mind feels like a battlefield. An added benefit is in training your mind to let go of stress more easily. When the mind is more calm and happy you find you can come up with
beneficial solutions to challenges you may be facing.In the practice of Loving-Kindness meditation we can tame our emotions and develop the mind to being more compassionate and more wise.
Brief Instructions for Meta-Kindness Meditation:
To practice loving-kindness meditation, sit in a comfortable and relaxed manner. Take a few deep breaths with slow, long and complete exhalations. Let go of any concerns or preoccupations. For a moment, feel or imagine the breath moving through the heart center of your chest.Metta is first practiced toward oneself, since we often have difficulty loving others without first loving ourselves. Sitting quietly, repeat these phrases to yourself either in your mind or aloud, sinking into their intention and heartfelt meaning, recite the following (or similar) phrases:
May I be happy. May I be healthy. May I be safe. May I be at peace.
After a moment of directing loving-kindness toward yourself, bring to mind a friend, a child, a pet, or loved one. Then repeat the phrases of loving-kindness toward them:
May you be happy. May you be healthy. May you be safe. May you be at peace.
Continuing your meditation, you can bring to mind others who are not as close to you like neighbors, acquaintances, co-workers, or animals you encounter in your life. You may think of them individually or as a group. Again repeat the phrases of loving-kindness toward them:
May you be happy. May you be healthy. May you be safe. May you be at peace.
Next think of people who you do not know. Strangers, all the people in cars on the highway, or people whom you've not met, or everyone on our planet. Again repeat the phrases of loving-kindness toward them:
May you be happy. May you be healthy. May you be safe. May you be at peace.
Last think of people with whom you have difficulty. You can either use the same phrases, repeating them again and again, or make up phrases that better represent the loving-kindness you feel toward these people.
May you be happy. May you be healthy. May you be safe. May you be at peace.
Final thoughts on Meta-Kindness:
Sometimes during loving-kindness meditation, seemingly opposite feelings such as anger, grief, or sadness may arise. Take these to be signs that your heart is softening, revealing what is held there. Remember that there is no need to judge yourself for having these feelings.Using this Meditation can bring peace and ease to your daily life. It may be done in as few as 2 minutes or can take as long as you would like! I hope this meditation practice fills you with feelings of benevolence and kindness.
But mostly:
May you be happy. May you be healthy. May you be safe. May you be at peace.
Please Join The Church of Meditation
for our first group Meditation
using Meta-Kindness Practice
on November 11th at 11:11 am and/or pm in your time zone.
this is a virtual event - join us in a collective group meditation from wherever you are located!
All you need to bring is your intention.
All you need to bring is your intention.
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