Loving kindness (metta) meditation

IMG_42511. Find a comfortable position. Bringing awareness to your heart space, place a hand on your chest.  Inhale, Exhale.

As you continue to breathe, recite the following phrases:

May I be filled with loving-kindness,
May I be safe from inner and outer dangers,
May I be peaceful in body and mind,
May I be happy and free from suffering.

Notice whatever arises in the body, heart, and mind. Even if this feels awkward, notice the awkwardness of the practice.

2. Next bring to mind someone it is easy to love and care for:  Repeat the following phrases inwardly, again noticing what arises:

May you be filled with loving-kindness,
May you be safe from inner and outer dangers,
May you be peaceful in body and mind,
May you be happy and free from suffering.

3. Next bring friends and family into your awareness and repeat the phrases below.

May you be filled with loving-kindness,
May you be safe from inner and outer dangers,
May you be peaceful in body and mind,
May you be happy and free from suffering.

4. This next part can sometimes be challenging for people, but it is an integral part of the practice. Again noticing whatever is arising with an open heart, bring someone to mind that you are having challenges with, repeating the phrase quietly to yourself. Notice any resistance that may come up. Breathe and pause in this awareness:

May you be filled with loving-kindness,
May you be safe from inner and outer dangers,
May you be peaceful in body and mind,
May you be happy and free from suffering.

5. The last part of the practice is to bring all beings in all places and times into our awareness, repeating the following phrases:

May you be filled with loving-kindness,
May you be safe from inner and outer dangers,
May you be peaceful in body and mind,
May you be happy and free from suffering.

Sit with the effects of the practice; feel your heart and notice what sensations and emotions may be arising. Breathe it in with a sense of acceptance.

Leave a Reply

Your email address will not be published. Required fields are marked *