I regularly practice Mettā meditation, to experience more inner peace and tranquility within. Especially when I feel annoyed or angry or if I find myself judging others, it helps me to let go of these feelings and accept others for who they are. The monthly “Inner Peace and World Peace” meditations that I give online are based on Mettā.
Mettā, or loving-kindness meditation, is an expression of what you most deeply desire for yourself, not only for today, but also tomorrow and in the future. You can compare the meditation with a Mantra or Sutra, so a poem that you recite. You consciously dwell on the meaning and let it affect you. You speak simple sentences, large enough and general enough to wish them for all beings everywhere. For example: “May I live in safety. May I be happy. May I be healthy. May I live with ease.” You can create your own “poem” with phrases that work best, they don't have to be the original classical phrases from the Mettā Sutta.
Background
Practicing kindness (mettā bhāvanā) is a popular form of Buddhist meditation. Mettā comes from Pali (Sanskrit: Maitrī) and means benevolence, loving kindness and active interest in others. It is the first of the four sublime states in the meditation of Brahmavihara (the divine abodes). It is also one of the ten pāramīs of the Theravāda school of Buddhism. Metta as 'compassion meditation' is often practiced in Asia through broadcast chanting, where monks chant to the audience.
The principle of compassion and universal loving-kindness concept of Metta is discussed in the Metta Sutta. The backstory for the Mettā Sutta is that a group of monks feared the earth devas in the forest where the Buddha had sent them to meditate. When the monks asked the Buddha for advice on how to deal with the situation, the Buddha taught the monks the Mettā Sutta as an antidote to overcome their fear. The monks recited the sutta and radiated loving kindness. Their good will made the earth devas feel at ease and also kept quiet.
Instruction for Metta meditation
You can start by sitting or lying in a comfortable position and closing your eyes. Sit with your back straight, without being tense or arched. Take a few deep breaths, relax your body.
You can repeat these phrases gently and again, rest your mind on the phrases, and when you find your attention has wandered, don't worry about it. If you find yourself drifting off the lines, see if you can gently bring your thoughts back and start over.
We start by wishing ourselves the best. Repeat the sentences slowly and for a chosen period of time or repetitions:
- may i be happy
- May I be healthy
- May I be free from suffering,
- May I live in peace
- May my life be blessed with ease.
You can then think of someone you care about – a good friend, or someone who has helped you in your life, someone who inspires you. You can visualize them, say their name to yourself. Get a sense of their presence and then address the phrases of loving-kindness to them.
May you be happy, may you be healthy, may you be safe,
May you live with ease.
Think of someone you know who is currently having a hard time. They have experienced a loss, a painful feeling, a difficult situation. If someone like that comes to mind, bring them here. Imagine they are sitting in front of you. Say their name. Get a sense of their presence and offer them the expressions of loving-kindness. “May you be happy, healthy, safe and live with ease.”
Think of someone who plays a "neutral" role in your life, a position you don't know very well, or don't have a particular feeling for or against. Maybe the cashier at the supermarket where you shop, the gas station attendant, someone you see regularly. When you think of such a person, imagine that he is sitting in front of you, and offer him the same expressions of loving-kindness. “May you be happy, healthy, safe and live with ease.”
This practice opens us to the ability to include rather than exclude, connect rather than overlook, and care rather than be indifferent, both to ourselves and to others. This pursuit can infinitely extend to all beings in a limitless way, excluding no one: “May all beings be happy, healthy, safe and live with ease.”
Below you will find a video instruction of a Mettā meditation.
Here you will find a video instruction of a Mettā meditation in English.