You may have heard the word “metta” before, or perhaps this is your first encounter. Let me start by saying it is a great word to know. When you understand the meaning of the word, you’ll understand why it is such a great word to know.
Metta is a Pali word. Pali is an ancient language native to the Indian subcontinent, used in Theravada Buddhism. However today, the word metta has become widely secular in use. So what is this magical word?
Metta means benevolence, loving-kindness, friendliness, amity, good will, and active interest in others.*
Benevolence, loving-kindness, friendliness, good will. Aren’t those all wonderful things?
Metta meditation is sending good will, friendliness, loving-kindness to yourself and/or to others. Metta meditation is a simple meditation. It involves repeating a few lines of good will.
Metta meditation is commonly also referred to as Loving-Kindness.
Here is an example:
May I be happy.
May I be healthy.
May I be safe.
May I be filled with peace.
Or send kind thought to someone you know:
May you be happy.
May you be healthy.
May you be safe.
May you be filled with peace.
Why practice Metta?
By concentrating the mind on these positive phrases, it frees the mind of negativity, hatred, ill will, or judgement.
When we practice good will, it helps us to remove fear from our mind. Think about it, if you focus your mind on positive thoughts….what will fill your mind? How do you think you will feel?
Challenge
Try it right now. Find a place to sit or lie down comfortably.
You can close your eyes or leave them open a little.
Set a timer for 3 minutes. Take a few deep breaths.
Repeat these lines:
May I be happy. May I be healthy. May I be safe.
How do you feel?
How to Practice Metta Meditation
Like any meditation, you can practice on your own or attend a metta meditation class. Participating in a class is nice because the teacher guides you through the metta meditation, saying the words aloud making it easier to follow which can help you stay focus.
Upcoming Guided Metta Meditation Practice
Awareness of Mind is holding a special Metta Meditation on Monday, November 8th @ 8pm ET/ 7pm CT/ 6pm MT/ 5pm PT.
This is a free, guided meditation. Please feel free to share the event with others. Register here.