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Your Guide to Metta Loving Kindness Meditation

Dec 14, 2023
Metta Loving Kindness Guided Meditation


"In the end, only love can truly bring peace. Seek love within and share it abundantly with all beings." ~  Ram Das





In 2004, I had the incredible opportunity to learn the power of love and peace from Lex Gillan, who was Ram Dass' yoga teacher. Lex, my first yoga teacher trainer, introduced me to the practice of Metta Loving Kindness Meditation which I still cherish today. It has been a transformative journey ever since, and I'm grateful for the wisdom passed down by these remarkable teachers.
The practice of Metta Loving Kindness Meditation is an ancient practice that has the power to transform lives and bring about profound peace by sending loving-kindness (metta) to yourself first, then out into the world.
Here are three insights that will deepen your understanding of this powerful technique:


The Essence of Metta

Metta, or Loving Kindness, is a meditation that nurtures a feeling of universal love and compassion towards oneself and others. It's about opening our hearts and allowing positivity and peace to flow.


Benefits of Metta Meditation 

This form of meditation helps reduce stress, increase self-awareness, and promote emotional well-being.
By focusing on cultivating love and kindness, we can foster a sense of inner peace, regardless of the external circumstances.


How to Practice Metta Meditation

Metta meditation can be practiced by anyone, anywhere, at any time. It involves spoken or silent repetitions of loving-kindness phrases.
Here's the one that I use: 

May I be happy. May I be peaceful. May I be free from suffering. May no harm come to me. May no problems come to me. May I always meet with success. May I have the wisdom, courage, and understanding to meet and overcome the inevitable difficulties in life.

 This meditation is initially directed towards yourself and gradually extended to others.


How to Meditate using Metta Loving Kindness Meditation

Step 1: 

Set aside dedicated time each day for meditation. Find a quiet and comfortable space where you can focus on your practice without distractions.

Step 2: 

Start with a few deep breaths to center yourself and bring awareness to the present moment. Choose a meditation technique that resonates with you, such as mindfulness, loving-kindness, or guided meditation.

Step 3: 

Gradually increase the duration of your meditation sessions as you become more comfortable. Consistency is key, so aim to make meditation a daily habit. Remember to be patient with yourself and allow your practice to evolve naturally. As you become more settled in this meditation, gradually extend these statements outwards - first to people close to you and then eventually including all living things in our world - wishing them love. 
Thank you for being a part of my world.