Loving Kindness Meditation/Prayer

In last week’s blog, I provided information about meditation and mindfulness, and I encouraged you to include them in your daily life.  I mentioned that I would introduce a couple of different types of meditation over the next few weeks.  With Valentine’s Day arriving in a few days, this is the perfect time to introduce a beautiful meditation called Loving Kindness Meditation or Metta Meditation.  Some feel that it is more like a prayer.  

Metta is a Sanskrit word that means love, goodwill, benevolence and loving-kindness.  It also means caring and wishing well for another being without judging them and accepting them completely.  

The concept of Metta is discussed in the Metta Sutta of Buddhism and is also found in the ancient texts of Hinduism and Jainism.  

This meditation can be directed at yourself, especially if you need some self-love.  It can also be focused on someone you know that might need an extra dose of love.  It’s easy to do this with someone you love and adore and are not mad at.  It’s very challenging and spiritually beneficial to focus on someone you dislike or are angry at.  It’s an excellent forgiveness tool.  

If this is your first time trying this meditation, I recommend easing into and directing your loving thoughts to someone you are not struggling with.  

Directions

1.    Sit in a comfortable position.  Make sure your back is straight, hands clasped or resting on your legs. 

2.    Softly close your eyes and mouth.  Spend 1-2 minutes connecting to your breath.  Breath in (abdomen and chest rises) breath out (abdomen and chest relax).  Each inhalation and exhalation should last for 3-4 seconds. 

3.    Once you feel settled and your breath has become deep, slow and gentle, connect to feelings of loving-kindness.  

4.    Bring to mind yourself or a loved one and say the following prayer:

Loving Kindness Meditation for Self

May I be happy.

May I be healthy.

May I be safe.

May I know peace.

Loving Kindness Meditation for Others

 May you be happy.

 May you be healthy.

 May you be safe.

 May you know peace.

Repeat the prayer (or your version of it) for at least 5 minutes or longer.  Practice this meditation daily for a week or longer if the person you focus on is struggling.

This video offers a guided loving-kindness meditation with a slightly different script    Guided Loving-Kindness Meditation

Check out this article on the scientific benefits of loving-kindness meditation.  

If doing this seated is not something you are comfortable with, then play with this-write out this prayer or say it silently while walking. There are endless possibilities. Make it your own. 

This meditation is powerful.  It softens my heart and has allowed me to release anger and resentment. There have been times when it’s made me weep for the person I’m thinking about. When I’ve used it as a forgiveness tool, I have felt much lighter and was able to let things go.  

I practice this loving-kindness meditation each day at the end of my regular meditation practice.  It’s a way to send blessings to my loved ones.  Showing compassion, kindness and empathy for others always makes me feel happier.  It will do the same for you.

Lots of Metta, 

Anita