How to Practice Loving-Kindness Mediation

From Self Love to World Love.

Want to cultivate the feelings of love and compassion (for yourself and others) on a daily basis? Then you need to try Loving-Kindness Meditation.

Loving-kindness, or metta, as it is called in the Pali language comes from the Buddhist tradition and has been around for thousands of years.

During this meditation you repeat several phrases in your mind (or out loud if you wish). The phrases have the same structure but as the meditation goes on you offer the phrases to different people.  

PART 1 - SELF LOVE

In part 1, we will offer these phrases to ourselves. Self-love is always a challenge so really soak it up today with the following meditation. 

May I be filled with loving-kindness

May I be happy 

May I be safe

May I be free 

As you say each phrase, connect with the intention. As feelings arise in the body, let them grow. If you can't connect to these phrases you are welcome to switch it up to something you relate to more. 

PART 2 - ACQUAINTANCE

In part 2, we will offer these phrases to an acquaintance. This should be a person you know but not very intimately, the barista at your favorite coffee shop for example. 

PART 3 - A LOVED ONE

For part 3, we will offer the phrases to someone you know well and love. This should be someone that it is easy to generate those loving feelings as it should be easy and fun. I always think of my dog with this one because he is so easy to love. 

PART 4 - A CHALLENGING PERSON

For part 4 we are going to focus on sharing love with a person that we might not like all that much. This one will be a good challenge. 

PART 5 - COMMUNITY

For part 5, we are expanding our awareness to a community. So we have gone from ourselves, to others, to the community. 

PART 6 - WHOLE WORLD

In part 6 we will learn the last scope of the practice. This scope is super expansive. We will focus on offering the phrases to the whole world. 

Hope you enjoyed this instruction. If you would like to try a guided Metta Mediation here is one by Sharon Salzberg.

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The Beginners Guide to Meditation