Metta (loving kindness) meditation is a Theravadin Buddhist meditation (prevails in Sri Lanka, Burma and Thailand), which generates goodwill and compassion, increases self-acceptance, and by practice, feelings of pure joy arise.
Some/many of us grew up in an environment lacking understanding (e.g. overwhelmed and emotionally unavailable parents, or neglecting, punitive, abusive, overly permissive, unstable, immature, narcissistic parents), and we never experienced compassion, therefore we may not even realize how insensible, indifferent, heartless, merciless we became through conditioning. We are not aware of the importance of compassion and loving-kindness (goodwill)..
This type of meditation can have big effect especially on those who suffer from negative thinking, depression, emotional hunger, and anger outbursts.
Some/many of us grew up in an environment lacking understanding (e.g. overwhelmed and emotionally unavailable parents, or neglecting, punitive, abusive, overly permissive, unstable, immature, narcissistic parents), and we never experienced compassion, therefore we may not even realize how insensible, indifferent, heartless, merciless we became through conditioning. We are not aware of the importance of compassion and loving-kindness (goodwill)..
This type of meditation can have big effect especially on those who suffer from negative thinking, depression, emotional hunger, and anger outbursts.
Here is how it is done.
1.
Close your eyes, and generate feelings of kindness and benevolence in your heart/mind and direct it toward yourself. To generate such warm feeling contemplate and visualize the suffering and then wishing the freedom from that suffering for yourself.
Generate an utterance/mantra:
“May you be free from suffering. May
you experience joy and ease",
or "wish you well".
Feel the compassion, loving kindness emotionally, not simply repeat phrases cognitively. Notice visceral sensations, especially in the area of the heart.
Take a few moments to let the mantra develop into a warm feeling coming from within, and then visualize yourself and direct this kindness toward yourself for as long as you wish.
Generate an utterance/mantra:
“May you be free from suffering. May
you experience joy and ease",
or "wish you well".
Feel the compassion, loving kindness emotionally, not simply repeat phrases cognitively. Notice visceral sensations, especially in the area of the heart.
Take a few moments to let the mantra develop into a warm feeling coming from within, and then visualize yourself and direct this kindness toward yourself for as long as you wish.
2.
Then, direct these feelings toward a loved one, or a good friend.
3.
Then, extend loving kindness and compassion beyond those you care about, and pick a neutral person, an acquaintance.
4.
Then pick a a diffcult person or someone you dislike and direct loving kindness toward them.
5.
Then, gradually extend your loving-kindness towards all sentient beings in the entire universe.
Practice this meditation daily for about 10 min, and as a result, it boosts your ability to empathize with others, and you develop a more loving attitude towards yourself (self-acceptance).
This meditation stimulates emotions and improves mental performance.
3.
Then, extend loving kindness and compassion beyond those you care about, and pick a neutral person, an acquaintance.
4.
Then pick a a diffcult person or someone you dislike and direct loving kindness toward them.
5.
Then, gradually extend your loving-kindness towards all sentient beings in the entire universe.
Practice this meditation daily for about 10 min, and as a result, it boosts your ability to empathize with others, and you develop a more loving attitude towards yourself (self-acceptance).
This meditation stimulates emotions and improves mental performance.
If you are stresses, relaxing type of meditation is recommended as well. Here is a post on relaxing meditations:
3 relaxing meditation techniques from three traditions (Hindu, Theravadin Buddhist and Japanese Zen)
3 relaxing meditation techniques from three traditions (Hindu, Theravadin Buddhist and Japanese Zen)
Next step, radiate compassion during your communication:
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