Through guided Metta loving-kindness meditation, we will be able to increase our compassion. Metta Bhavana, or loving-kindness meditation, is a method that comes from the Buddhist tradition, but it can be adapted and practiced by anyone, regardless of religious affiliation.
Loving-kindness, or Metta, as it is called in the Pali language, is unconditional, inclusive love, a love with wisdom. Metta extends out from personal categories to include all living beings. Metta is not only for friends and family, and it does not depend on whether one “deserves” it or not. While meditating Metta, we should not expect anything in return.
Metta comes from a selfless place. It is a meditation of care and no obligation but concern and tenderness. Metta begins from oneself and radiates towards, eventually, the whole world. It does not depend on how others feel about us.
How we do Metta meditation
Metta meditation is often performed toward the end of your awareness of breath meditation. Leave the last ten to fifteen minutes to reflect on your Metta thoughts.
Metta represents the desire to see peace and success in your life, as well as to be free from harm. This wish then extends to members of your family and friends, and later, it becomes universal.
“Metta” can be translated from Pali (the language of Buddha) as “loving-kindness” or “friendly love.”
Prejudice and fear are of the opponents of Metta. Anger and ill will have destructive forces within and without.
Metta meditation cannot be performed in the absence of mindfulness. You must have sustained awareness while practicing meditation that’s focused on breath before you are capable of doing Metta meditation.
For Metta meditation to be successful, you must have been engaged in putting forth the right effort. You must really mean the words that you are saying to yourself while meditating. Developing Metta is, therefore, crucial in overcoming frustration within oneself. This gradual reduction of dissatisfaction is the first benefit that one earns from Metta meditation.
Let’s begin our Metta meditation
Find a quiet place, turn off your mobile phone, forget about things that happened yesterday, do not think about what you must do today, or may occur in the future. Let go of any expectations.
If you are not feeling comfortable sitting on the floor, sit on some cushions, so your knees fall below your hips. If you still do not feel comfortable, then sit on the chair. Close your eyes, or you can gaze at a steady point away from you or at the floor. You can also let your eyelids fall naturally. They can stay about half open, keeping in mind that you are more likely to fall asleep if you keep your eyes closed as you meditate.
Assume the posture of your choice and then allow your breath and energy to flow freely.
Take a few deep breaths, slow and easy, as if you inhale peace and exhale any tension and distraction you might have right now. Relax, empty your mind, and then let your breathing become natural.
Breathe in, breathe out…
Follow your breath
Feel the air as you inhale on the tip of your nose. Notice how it goes through your throat, chest, and how your abdomen feels. As you exhale, follow the air as it is leaving your body.
Breathe in, breathe out…
You as an object of Metta meditation
In the beginning, choose yourself as the meditation object. Repeat to yourself in your thoughts:
May I be safe and happy, may I be strong and healthy, may I be free from pain and suffering.
Repeat this three times.
Breathe in, breathe out…
The person you care about as an object of Metta meditation
Now you can direct your thoughts to a person you care about—such as your parents, children, spouse, or siblings—then visualize them and repeat:
May they be safe and happy, may they be strong and healthy, may they be free from pain and suffering.
Repeat quietly in your thoughts three times.
Breathe in, breathe out…
A neutral person as an object of guided Metta loving-kindness meditation
Now you should choose a neutral person. They may be someone from work or someone you have come across anywhere you’ve gone, someone you neither like nor dislike. This person is entirely neutral. Repeat:
May he be safe and happy, may he be strong and healthy, may he be free from pain and suffering.
Repeat this three times in your thoughts as well.
Breathe in, breathe out…
The whole world as an object of guided Metta loving-kindness meditation
The final part of Metta meditation is directed to your whole country, world, or any other living being, address your Metta thoughts and repeat:
May all be safe and happy, may all be strong and healthy, may all be free from pain and suffering.
Say this mantra three times quietly.
In the last minute of meditation, shift your focus again to your breath.
Breathe in, breathe out…
Take three more deep breaths as you slowly returning to everyday life, hopefully, more relaxed than 15 minutes ago. Open your eyes, stretch your body, and continue with your daily activities.
Guided Metta loving-kindness meditation
I hope this post will help you enjoy short meditation, and you will keep meditating. You can also get help from my Guided meditations video series. As your practice grows, you can extend your meditation for five minutes every week until you reach 45 minutes. Continue to meditate every day, be mindful, and do not give up.
Although indeed, you don’t need much to have great meditation, some cute props can help.
If you want to know more
If you want to learn more about things I write about, check out my books. See also what the goal of this web site is.
You can check out my other post about Mindfulness.
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