Metta Meditation: Practice Loving Kindness Meditation

Metta bhavana meditation is for instilling compassion and love in your life. Our life goes through various different valleys and peaks. The low points in our life consume our mind and sends out negative energy. Loving kindness meditation helps your mind balance the negative energy by developing compassion. Practicing this meditation over time starts to develop good feelings for ourselves. Once this foundation is built, you are able to tap into this love-kindness through different points in your life.

It is common to start meditating with mindfulness meditation and then move to metta meditation methods. Mindfulness meditation makes one aware of their surrounding and helps them to maintain mental peace. There is no particular thought or mantra during mindfulness, just simple awareness of your surroundings. I started practising meditation with mindfulness meditation because it helped me tame the mental chatter that constantly blocked my meditation. I tried to mix up mantra meditation at first but realized how often my mind started to drift into space. So I decided to switch back to mindfulness.

Doing Metta Meditation after Mindfulness felt more effective because as I viewed items in my life of compassion, my mind began to relax into the river of love. For example I enjoyed receiving a glass of water and how the cool liquid washed my tongue. I could feel the sensations and be thankful for having that drink.

Metta Meditation Techniques

Find a posture that is most comfortable for your body. There are many to choose from (Corpse pose by laying down on the mat, cross legged lotus pose, standing, etc…)

If any part of your body is tight then take a moment to stretch your muscles. If you still find that area tight, then release the stress by tightening the muscle for 2-5 seconds then release the tension. Repeat this step until you are comfortable.

Bring your awareness to the simple rhythm of your breath. Focus your mind on the senstations of breathing. If you are lying down, place your palms on the belly and focus on the rise/fall of your palms.

It is common for your mind to wander off while breathing. Do not get frustrated. When you catch your mind lost in thoughts, then simply come back to your breathing.

1) metta meditation phrases Technique

This practice uses different phrases to bring love and compassion into your life. Inhale deeply and say the following:

May I be at peace.
May my heart remain open.
May I awaken to the light of my own nature.
May I be healed of all things.
May I be a source of healing for all beings.

I normally say this chant with the flow of my breath.

2) Loving Meditation Technique

Think of a person with whom you can show compassion towards. It could be a loved one or someone who you don’t get along with. Personally I always think of the people that cause me negativity. I do this to rid myself of a negative perspective towards them. Instead I want to instill a positive image and provide them with a positive self. However at first, start by thinking of all the people you truly love from your heart. Repeat the following with the same rhythm of your breath.

May you be at peace, May your heart remain open,
May you awaken to the light of your own true nature,
May you be healed, May you be a source of healing for all beings.

3) Forgiveness Meditation technique

Think of someone who has truly made you upset. As I mentioned above, showing love to a person or situation is very difficult. If someone has done you wrong then simply forgive them for their actions. Maybe there is something happening internally with them that you do not understand. So instead of carrying it around, open your heart and forgive from with in. Meditate on the situation, explore each aspect of it and repeat the following:

May you be at peace, May your heart remain open,
May you awaken to the light of your own true nature,
May you be healed, May you be a source of healing for all beings.

Love for all

These simple techniques are truly amazing for developing compassion and love in your relationships. The chants can be changed to suit your needs. It is more important to give love and forgiveness with an open heart. Sometimes opening your heart will reveal much more about the love you give to yourself. Maybe there is something you need to let go and just forgive yourself for it. People make mistakes and no one is perfect. Use the guidance of Metta Meditation to bring some compassion and love into your life.

Incoming search terms:

  • loving kindness meditation script
  • metta meditation script
  • Loving Kindness Metta Script
  • metta meditation phrases