METTA MEDITATION FOR COMPASSION

(Also Called Loving Kindness Meditation)

Metta Meditation comes to us from Buddhist practices. It helps us cultivate virtues such as forgiveness, peace, compassion, and loving kindness. The object is to be kind and loving to yourself, a loved one, and a difficult or challenging person, and finally to project Loving Kindness toward anything that is more global (e.g. the oceans, suffering people in the world, the forests, etc.). Focus on whomever or whatever object your heart calls.

This is an excellent practice for those situations that feel beyond your control or if you are ruminating about something or someone or who has triggered you emotionally. This practice can support a no-pity attitude of nonjudgment and balanced emotions. It works like a reboot to turnaround your negative emotions caused by your inner dialogue, anxiety, or worry by shifting your focus to compassion for self and others. As we often hear these days to “give yourself a little grace.”

We can all use a little grace or show ourselves more compassion with Loving Kindness. There is a lot of stress and anxiety in the collective these days, this meditation is an invitation for you to pick up this practice to increase your resilience and cultivate calm when you exercise your compassion and no-pity muscles.

When doing this simple practice, you are the object of your meditation first. Secondly, use the phrases with someone’s name, an image of someone who has been kind to you or for whom you deeply care. Thirdly, if you feel comfortable, the next object of attention would be someone or something who is challenging to you or has triggered you. You do not have to do this if there are still strong emotional triggers. Use common sense, as this is about love and not intended to “stir the emotional pot.” But sometimes emotional things arise. Return your focus to your breath if you feel triggered emotionally.

This practice does not take long to do and is a very deep and effective meditation used to decrease negative emotions and increase positive emotions. Use words to encode core values such as freedom, happiness, peace, love, kindness, prosperity, tenderness, wisdom, etc. Use words such as “be”, “find” or “experience”. For example: May I be free; May I find happiness; May I experience love; May I be love. This practice does not use affirmations that say “I am happy” but states your intentions “May I be happy.”

Directing Loving-Kindness categories:

You may exclude some categories for the sake of time if you need to.

Self
Loved One (beloved, family member or good friend)
Neutral Person (a neighbor, store clerk, someone you don’t know) or someone you respect (teacher, mentor, colleague)
Difficult person or situation (someone/something who is challenging in your life)
All Beings (all people, animals) or to a larger community of your choice

Each round of phrases is repeated before you go to the next intended recipient. Bring yourself or the recipient into focus as you send them the energy of loving-kindness and compassion in each round.

Other Phrases you can use, choose the intentions that resonate or make up your own.

May I (other) feel courage

Let me (other) live with ease

Let me (other) be free of worry

Let me (other) feel safe and protected

Let me (other) feel harmony

Let me (other) feel hope

The Practice of building compassion to increase positive emotions.

Allow your eyes to close or soft focus as you settle into a comfortable position.

Begin by taking three deep breaths to center yourself into your lower belly, below your naval.

Now picture who is receiving the energy as you repeat the phrases. If you feel triggered simply return your focus to your breath.

Start with your intention for loving-kindness and compassion for yourself

May I be happy. (pause)
May I be healthy. (pause)
May I be safe. (pause)
May I be peaceful. (pause)

Repeat the phrases one more time directing the energy of compassion to yourself.

Now direct the loving-kindness and compassion energy to someone you love; a beloved, a friend or family member. Picture that person in your mind as you repeat these phrases.

May you be happy. (pause)
May you be healthy. (pause)
May you be safe. (pause)
May you be peaceful. (pause)