Metta practice is the cultivation of our capacity for lovingkindness.  Metta is a wonderful meditation for soothing our minds and opening our hearts.  Metta practice doesn’t mean that you have to think positively or even feel loving during the practice.  However, when we continually practice metta, the tendency of our mind changes to more positive, wholesome, and loving states.  When we continually practice metta, we may find that lovingkindness becomes the operating motivation in a situation that previously triggered anger or fear.

A way in which I have seen the benefits of metta in my life is this.  After a longer practice period of metta, I noticed that when I encountered someone who was either having a bad day or showing some attitude or unpleasantness towards me or another person, I found myself wishing them well.  In the past, I might have taken their unpleasantness personally and in turn may not have wished them well.  Now, I can see that this person is clearly in some sort of emotional or physical pain and I wish them well hoping that their suffering is eased and that they can become happy and well.  Every creature on earth wants to be happy and well and sometimes we get in our own way of that happiness, but if we can wish it for others and even ourselves in times of hardship, what a loving way to be in the world.  I very much believe in the practice of metta and hope you will see the benefits of it in your life as well.

To practice lovingkindness meditation, sit in a comfortable and relaxed manner. Take two or three deep breaths with slow, long, and complete exhalations. Let go of any concerns or preoccupations. For a few minutes, feel or imagine the breath moving through the center of your chest in the area of your heart.

Metta is first practiced toward oneself, since we often have difficulty loving others without first loving ourselves. Sitting quietly, mentally repeat, slowly and steadily, the following or similar phrases: May I be happy. May I be safe. May my body support me with strength.  May I be peaceful and at ease.

While you say these phrases, allow yourself to sink into the intentions they express. Lovingkindness meditation consists primarily of connecting to the intention of wishing ourselves or others happiness. However, if feelings of warmth, friendliness, or love arise in the body or mind, connect to them, allowing them to grow as you repeat the phrases. As an aid to the meditation, you might hold an image of yourself in your mind’s eye. This helps reinforce the intentions expressed in the phrases.

After a period of directing lovingkindness toward yourself, bring to mind a friend or someone in your life who has deeply cared for you. Then slowly repeat phrases of lovingkindness toward them: May you be happy. May you be safe. May your body support you with strength. May you be peaceful and at ease.

As you say these phrases, again sink into their intention or heartfelt meaning. And again, if any feelings of lovingkindness arise, connect the feelings with the phrases so that the feelings may become stronger as you repeat the words.

As you become familiar with lovingkindness practice during meditation, you can also begin to use it in your daily life. While in your car, or at work, or in public, privately practice metta toward those around you. There can be a great delight in establishing a heartfelt connection to everyone we encounter, friends and strangers alike.

To all my readers,

May you be happy.

May you be safe and protected.

May your body support you with strength.

May you go through life with more ease.

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