Did you know? Metta meditation is transformative?

I have recently learned a meditation technique that is a wonderful way to bring peace and healing into your life and your relationships. It is called Metta Meditation (or Loving Kindness meditation) and it is very simple….very powerful. Start by sitting comfortably with your hands in prayer position, your thumbs against your sternum (Gassho position). Slow down and focus on your breathing to allow yourself to go within. While focusing on your breath, state four positive affirmations such as the following: (use these or any others that fit your situation)

May I be safe and protected. (on the inhale)

May I be well. (on the exhale)

May I be peaceful and at ease. (on the inhale)

May I be joyful. (on the exhale) REPEAT THREE TIMES

Then, bring into your mind’s eye the face of a beloved person….and substitute their name for the “I”.

May (this person) be safe and protected. (on the inhale)

May (this person) be well. (on the exhale)

May (this person) be peaceful and at ease. (on the inhale)

May (this person) be joyful. (on the exhale) REPEAT THREE TIMES

Continue on in the same way, substituting the name of a neutral person into the affirmations….such as someone you work with but do not know well. REPEAT THREE TIMES

Repeat the affirmations again, substituting the name of a person with whom you have a difficult relationship. REPEAT THREE TIMES

Finally, repeat the affirmations again, substituting the phrase “all living things” or “all people of the world”. REPEAT THREE TIMES

I find that when I am in a deeper meditative state my breathing is much slower so that I take an entire cycle of breath for each affirmation. Let your breath flow rhythmically and your best course will become apparent.

To promote one’s own interest is a basic motivation of human nature. By concentrating on yourself first and then desiring to promote the peace, wellness and happiness of others, not only is the basic tendency toward self-interest overcome, but the mind becomes universal by identifying its own interest with the interest of all….encouraging empathy and an all-embracing love. Try it….it’s beautiful!