How To Do Metta Meditation What is Metta Meditation?Metta is unconditional love. Kindness. A powerful feeling of wishing well towards yourself and others. If that sounds like hard work.....you might be suprised that metta meditation is one of the most effective ways to deal with stress. Where did it come from?Like many meditation techniques its from the Buddhist tradition - but that doesn't mean you have to be Buddhist to benefit from it! How Can it Help you?You benefit - even though you are directing loving-kindness to others. Being more open to love can make you..
What's the opposite of metta?Aaron Beck described it best in his book "Prisoners of hate" When we are closed and self-centred our thinking and judment are impaired. We tend to ...
This does not feel good! And if we're like this most of the time we'll get sick. So metta makes sense. Even from a strictly personal point of view. I've described how to do a metta meditation below. Take your time with it. Don't try too hard. Remember some resistance is normal - and healthy as it means you more aware. By the way here's a free meditation timer .You can download it or play it in you browser. That way you can relax and not worry about time. How to Do Metta MeditationYou can do this easy meditation technique as you read the instructions below. It should take no more than 15 minutes. Sit comfortably upright but not rigid in your chair- away from the backrest if you can. You need to be close enough to the computer screen so you can easily read Now place your attention on your breathing. Follow the air flowing through your nostrils right into your lungs. Do this for a few breaths.... Next place your attention in the center of your chest -around your heart. Rest here for a few minutes... Now recall a time when you felt loved. Unconditionally. Recall how this felt and rest with this feeling. If you can't remember such an experience then just imagine receiving unconditional love. It works just as well. Rest with this feeling for a few minutes.... Next say these words in your mind... May I be happy Next think of someone you love. Someone very close to you. Then say to yourself... May he/she be happy Next picture someone you feel neutral about. May he/she be happy Now someone you dislike. But not too much! May he/she be happy Then allow this feeling to radiate out further To anyone in the room with you.... May they be happy To everyone in your building, suburb, county or state... May they be happy ... and finally to everyone and everything in the world May they be happy Now just sit and be still for a few minutes. Rest in any feelings of loving-kindness that you feel. Then just allow yourself to feel little gratitude. No need to force it. Allow that feeling of gratitude to expand...... to slowly fill up your whole body....the whole room....the county.....the world...the universe. David Paul Doyle shows you how to directly reach your inner quiet where you can hear the voice of love. There are also lots of guided meditations available to help you apply this yourself. Meditation CentreYou can also find a wide range of guided meditations and meditation techniques at Meditation Centre . Each meditation has easy to understand instructions so you can get going straight away. A good place to start is the Mindfulness Room Enjoyed this metta meditation?Then try
Return from Metta Meditation to Easy Meditation Techniques Return from Metta Meditation to Learning Modern Meditation Photo of Dilgo Khyentse Rinpoche at top of page by wonderlane |
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