How to do Loving Kindness Meditation & Benefits of Metta

Loving Kindness

                 Loving Kindness or Metta or  Goodwill is the wish for yourself and others to experience true happiness. Metta is 'pali' language word and it means kindness, benevolence and good will.

Girl practicing Loving Kindness Meditation in the garden and teaching How to do Loving Kindness Meditation
How to practice Loving Kindness Meditation

How to do Loving Kindness Meditation (Metta Meditation)

                  First find a place which is not too noisy and crowded, where you will not get disturbed. Second wear something comfortable clothes. Too tight cloths will distract you.

                  For meditation your posture must be comfortable and relax. Seat in comfortable posture or pose. I prefer 'Lotus pose' (Padmasana)‘Half lotus pose’ and 'Thunder-bolt pose'(Vajrasana) for meditation. Take any Mudra (hand gesture) you like for meditation. I prefer Dhyan mudra and Gyan mudra for meditation. You can meditate sitting on the ground or chair or on Yoga Mat.

                  As you seat in comfortable posture and took mudra with your eyes closed. Concentrate on your breathing and generate loving kindness and benevolence feelings in your mind and heart towards –
                        i) * yourself

                       ii) * a good friend

                      iii) * a respected person

                      iv) * a neutral person or stranger

                       v) * a hostile person or enemy

                      vi) * and then finally, the entire universe.

                And then start silently speaking your chosen phrases in rhythm with the breath. Choose phrases from below or make your own. You can also practice with just having your attention on the phrases. Feel the meaning of what you are saying, without forcing.

Loving Kindness Meditation Script

Phrases to Use in Loving Kindness Practice

               Here are some phrases from me or you can make your own, your choice. Choose one or two phrases that are personally meaningful to you. You can change them in any way.

“May I remember my consciousness is much vaster than this body.”

“May everyone who have helped me be safe, be happy, be peaceful.”

“May all creatures everywhere be safe, be happy, be peaceful.”

“May my love for myself as well as for others flow vastly.”

“May the power of loving kindness sustain me.”

“May I accept my anger, fear, and sadness, knowing that my vast heart is not limited by them.”

“May I be free of danger; may I be peaceful.”

“May I be peaceful and happy, at ease in body and mind.”

“May I be free from anger, fear, and worry.”

“May I live and die in ease."

       “ The more you practice this type of meditation, the more happiness you will experience .

                     I know now you are thinking, this is very easy type of meditation but believe me your whole life will go in practicing Loving Kindness Meditation (Metta Meditation).

                     It sounds easy to do this type of meditation but its not easy to forgive, benevolence and showing loving kindness to enemy or stranger or whole universe. Therefore it is most powerful and difficult type of meditation.

Benefit of Loving Kindness Meditation -

  1. After regular practicing this type of meditation, you will find very positive changes happening within yourself.
  2. You will notice, you become more kind, loving, caring person.
  3. Your feelings towards loved ones increases.
  4. You will more accepting and forgiving towards yourself and others.
  5. Increases Positive Emotions & Decreases Negative Emotions.
  6. Increases vagal tone which increases positive emotions & feelings of social connection.
  7. Quiets Your Inner Critic.
  8. Strengthens your Capacity for Empathy & emotional processing in the brain.
  9. Decreases Migraines.
  10. Increases Compassion.
  11. Increases Telomere Length and slow down overall Aging process.
  12. Decreases Chronic Pain.
  13. Decreases PTSD - Post traumatic stress disorder.
  14. Decreases Schizophrenia-Spectrum Disorders.
  15. Increases gray matter volume.
  16. Increases respiratory Sinus Arrythmia (RSA).
  17. Decreases Your Bias towards others.
  18. Increases Social Connection.
  19. Makes you a more helpful person.
  20. You sleep well and wake up feeling well.
  21. You’re not likely to have nightmares (like me... I had only 7 dreams in 27 years)
  22. Your body relaxes and your face is joyful.
  23. Your mind immediately becomes calm (in less than 5 seconds, my mind takes 3 seconds to calm)
  24. You’ll die with a clear mind. You’ll die in peace. (I don't have experience of dying, but then again I think its true)

                    Note :- You can Meditate anytime - anywhere you want, try to meditate on Yoga Mat.

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Hi, Namaste