Stressful and fast-paced living conditions
increasingly make it difficult for individuals to maintain their mental balance
and find inner peace. Meditation has proven to be an effective tool to cope
with such challenges and calm the mind. One of the meditation practices widely
embraced by many people today is loving-kindness meditation, also known as metta
meditation. So, what is metta meditation and how is it practiced?
What is Metta Meditation?
Metta meditation is a type of meditation rooted in the
Buddhist tradition. Derived from the Pali language, the word "metta"
translates to love, and this meditation practice aims to heal and cultivate
feelings of love and compassion within individuals.
Metta meditation aims to strengthen the sense of
universal love and connection towards oneself and all other beings. Promoting
feelings of love, kindness, and tolerance, encourages a more positive mental
state and behavior, replacing emotions such as resentment, anger, and hatred.
This meditation practice provides an opportunity to
distance oneself from life's stresses and can help alleviate psychological
disorders such as depression, post-traumatic stress disorder, and anxiety.
Metta meditation is known to enhance positive emotions and, when practiced
regularly, it increases individuals' feelings of kindness and tolerance towards
themselves and others in their surroundings.
What are the Benefits of Metta Meditation?
The primary purpose of metta meditation is to increase
feelings of love, compassion, and tolerance in individuals while reducing
negative emotions such as anger, hatred, and resentment. Metta meditation helps
in achieving emotional balance and can lower stress levels, leading to a calmer
mind and increased inner peace. This meditation practice nourishes feelings of
love, kindness, and compassion, assisting individuals in developing a more
positive attitude toward themselves and their surroundings.
Regular practice of metta meditation can support the
development of empathy, leading to improved sleep quality. Additionally,
consistent metta meditation can enhance the relationships of love and
compassion between individuals.
How to Practice Metta Meditation?
Metta meditation is a very practical type of
meditation. As with other types of meditation, you can easily apply it by
following the steps. Sit or lie down comfortably with your eyes closed. Breathe
in and out slowly and deeply, allowing your body to relax.
As soon as you take your position and feel yourself relaxing, you say, "I wish myself love and compassion. Send yourself good wishes like "May I be happy, may I be peaceful, may I be healthy, may I be safe". After sending your wishes, visualize your loved one in your mind and send good wishes to him/her. Then send good wishes to friends, family, and acquaintances.
Then try to have feelings of love and compassion for someone you are neutral or dislike. Finally, try sending wishes of love, compassion, and kindness to all beings around you, even your enemies. At the end of the meditation, turn back to yourself and feel the inner peace.
