“I am larger and better than I thought. I did not know I held so much goodness.”
– Walt Whitman
Why do we need to practice metta or loving kindness you may ask? Loving kindness allows us to drop our barriers and see each other for who we truly are: the light behind the eyes and the luminosity of the heart. This may sound hokey, but isn’t that we all want? To see and be deeply seen?
Metta Meditation or loving kindness meditation is a short meditation about 3 to 4 lines that are repeated with the intention to evoke the feelings of loving kindness in our hearts. Metta always starts with ourselves so you repeat these words as well wishing for yourself and your own life, letting the meaning land within your heart. Repeat for 10 to 30 minutes. Here’s an example of one below, but you can choose verses that are meaningful to you.
May I be happy.
May I be at peaceful.
May I be safe.
May I be well.
Sometimes the practice creates other feelings that are anything but loving kindness, and sometimes it feels mechanical. Be patient and kind with yourself. Let the words land as best as they can and hold yourself with compassion. This meditation can be done anywhere, on the bus, waiting in line, driving your car. The benefits of this practice are huge because it acts like a self psychotherapy by healing our troubled minds, and shifts old habituated negative thought patterns. Pretty great hey?
So, what do you think? Have you tried Metta before, and what phrases do you like? If you haven’t tried it, are you going to give it a shot? I’d love to here from you! Please post your comments and suggestions below the blog post. I love hearing from you!
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Love and Light,