What is metta meditation?
Metta meditation, also known as “loving-kindness meditation,” is a Buddhist meditation practice aimed at cultivating loving-kindness and compassion. The word ‘Metta’ comes from the ancient Indian language and is often translated as terms such as ‘loving-kindness’, ‘kindness’ or ‘benevolence’. This meditation technique comes from the Buddhist tradition but has also found application in other spiritual and meditative practices.
Typically, Metta meditation involves repeatedly reciting positive and loving phrases or affirmations that are intended to cultivate goodwill and compassion, both for oneself and others.
‘Recitation’ refers to the repeated utterance or utterance of phrases, affirmations or mantras. During Metta meditation, people usually recite phrases like “May I be happy,” “May I be safe,” “May I be healthy,” and so on.
The practice of Metta meditation can be performed in the following steps:
1. Self-love:
Start by mentally or verbally telling yourself that you may be happy, safe, healthy, and free from suffering. You can use expressions like ‘May I be happy’ or ‘May I live in peace’.
2. For a loved one:
Turn your attention to a loved one, such as a friend, family member, or mentor, and wish him or her the same happiness and goodwill. Use similar sentences as in step 1, but replace “I” with the person’s name.
3. For neutral individuals:
Think of people who are not particularly close to you, such as neighbors or colleagues, and wish them happiness and goodwill as well.
4. For Challenging Individuals:
In this step, try to develop compassion for people who challenge you or with whom you have problems. This can help reduce negative feelings and promote forgiveness.
5. For all beings:
Finally, extend your wishes for love and compassion to all beings in the world, regardless of their relationship to you. You wish all beings to be happy, healthy and free from suffering.
Metta meditation can help open the heart, promote positive emotions and strengthen compassion. It is often seen as a means of cultivating inner peace, harmony and positive interpersonal relationships.