Metta Meditation

Posted by on Feb 14, 2013 in Uncategorized | 0 comments

 

Loving-Kindness Practice Instructions

Excerpts from: http://www.contemplativemind.org/practices/tree/loving-kindness


Loving-kindness, or metta, as it in called in the Pali language, is unconditional, inclusive love, a love with wisdom. [….]

This is a meditation of care, concern, tenderness, loving kindness, friendship–a feeling of warmth for oneself and others. The process is first one of softening, breaking down barriers that we feel inwardly toward ourselves, and then those that we feel toward others.

Take a very comfortable posture. One of the aims in this meditation is to feel good, so make your posture relaxed and comfortable. Begin to focus around the solar plexus, your chest area, your “heart center”. Breathe in and out from that area, as if you are breathing from the heart center and as if all experience is happening from there. Anchor your mindfulness only on the sensations at your heart center.

Breathing in and out from the heart center, begin by generating this kind feeling toward yourself. Feel any areas of mental blockage or numbness, self-judgment, self-hatred. Then drop beneath that to the place where we care for ourselves, where we want strength and health and safety for ourselves.

Continuing to breathe in and out, use either these traditional phrases or ones you choose yourself. Say or think them several times.

May I be free from inner and outer harm and danger. May I be safe and protected.

May I be free of mental suffering or distress.

May I be happy.

May I be free of physical pain and suffering.

May I be healthy and strong.

May I be able to live in this world happily, peacefully, joyfully, with ease.

 

Repeat often, and Be Love. Happy Valentine’s Day!

 

For the full article and more metta meditations, click here

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