Friday, February 14, 2014


"In the end, only three things matter: how much you loved, how gently you lived, and how gracefully you let go of things not meant for you."  ~Buddha

Metta meditation is the mindful practice and cultivation of lovingkindness. This meditation uses words, images, and feelings to evoke lovingkindness and friendliness toward yourself and others. With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in your heart. With a loving heart as the background, all that we attempt, all that we encounter will open and flow more easily. You can begin the practice of lovingkindness by sitting comfortably in a quiet place. Let your body rest and be relaxed. Let your heart be soft. Let go of any plans or preoccupations.

Begin with yourself. Breathe gently, and recite inwardly the following traditional phrases directed toward our own well-being. You begin with yourself because without loving yourself it is almost impossible to love others.

May I be filled with lovingkindness.

May I be peaceful and at ease.

May I be safe and healthy in body and mind.

May I be happy. 

After this you can include others: Spend some time wishing well to a wider circle of family and friends.
Then gradually extend your meditation to include your community, neighbors, people everywhere, animals, all living beings on earth, the whole universe.

Finally, include the difficult people in your life, even your enemies, wishing that they too may be filled with lovingkindness and peace. This will take patience and practice. But as your heart opens, first to loved ones and friends, you will find that in the end you won't want to close it anymore.

Lovingkindness can be practiced anywhere. You can use this meditation while traveling, in traffic, standing in lines, during any activity of daily life where your mind is free, whenever there is a pause, choose lovingkindness. As you silently practice this meditation among people, you will come to feel a wonderful connection with them ~ this is the power of lovingkindness. It will calm your mind and keep you connected to your heart.

May we all be filled with lovingkindness.

May we all be peaceful and at ease.

May we all be safe and healthy in body and mind.

May we all be happy.

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