Metta Meditation is also referred to as the loving-kindness practice. “Metta” is a Pali word that means positive energy and kindness toward others. This is not a meditation that I practice every day. However, when I do complete a Metta meditation, I find that it is a huge heart-opener. It produces feelings of joy, ease, peace, and connection. It helps me to access forgiveness for myself and others. It is a tender meditation.
During the meditation, the following statement is often used:
“May I be healthy, May I be happy, May I be at peace.”
The first time you repeat this prayer, you are going to be referring to yourself. These are the statements that I personally make to myself:
“May I be healthy, May I be happy, May I be at peace, May I be free from suffering, May my life be blessed with ease, May I be joyful, May I awaken to the light.”
The next time you repeat these statements, you want to think of someone that you feel a great connection with and that you feel very kindly toward. This may be a parent, a good friend, an associate – somebody that you interact with that you have warm feelings for. Think of them. Hold a visual of them in your mind and say:
“May you be healthy, May you be happy, May you be at peace, May you be free from suffering, May your life be blessed with ease, May you be joyful, May you awaken to the light.”
Next, you want to choose someone that you have neutral feelings toward. It may be someone that you aren’t very close with, but you don’t have any issues with either. Think of this person. Imagine a visual of them and repeat the same statements:
“May you be healthy, May you be happy, May you be at peace, May you be free from suffering, May your life be blessed with ease, May you be joyful, May you awaken to the light.”
Take your time. Don’t rush. Really visualize what you are saying and send this heartfelt prayer into the universe. We want this person to be benefitted with all that we have stated.
Next, you want to think about someone that you have conflict with – maybe even angst. There may be a lack of forgiveness. This may be someone that has created issues in your life.
Before you say the prayer for this person, you’re going to ask yourself “What are some ways that this person has actually contributed to my life? What’s positive about them?”
No matter who they are, there is always something positive and wonderful. Allow this to expand, open, and soften your heart. With this person in mind, repeat the following:
“May you be healthy, May you be happy, May you be at peace, May you be free from suffering, May your life be blessed with ease, May you be joyful, May you awaken to the light.”
The beautiful part about this is that you are starting with yourself and then expanding out. The final use of this prayer includes everyone. Think of everyone in the world that you see, are involved with, or interact with. Anyone who is in your space or across this globe. This statement is completely inclusive. With everyone and everything in mind, repeat:
“May you be healthy, May you be happy, May you be at peace, May you be free from suffering, May your life be blessed with ease, May you be joyful, May you awaken to the light.”
This is the loving-kindness meditation.
It is so powerful in creating an energy within you that encompasses and sends love and light into the world. It is so beautiful. You start by saying it for yourself and then eventually include the entire world.
This is loving-kindness practice – the Metta meditation.
