Tuesday, 2 April 2019

Mindfulness Meditation-Loving Kindness Meditation

Mindfulness Meditation-Loving Kindness Meditation

Hello Everyone :)) Today we will talk about Loving Kindness Meditation which is also known as Metta Meditation. Let's Start now...

Metta Meditation(Bhavana) or Metta Practice is known as a Loving-kindness Meditation, it is a meditative technique whose purpose is to develop compassion.
Its roots lie in the Buddhist tradition but can be adopted and practiced by anyone regardless of religious belief. Meditation of loving kindness is essentially a means of being able to cultivate love and kindness in the purest and most disinterested way possible.


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The purpose of Metta meditation

Some contemplative practices have been designed to emphasize the strengths and specific qualities of a practitioner: for example, in some Tibetan traditions the shinay , or tranquility meditation, is used to train the mind to be calm and focused, and is followed da lhatong , or analytical meditation, which consists of an investigated research on the nature of the self and the mind. 

In the same way, Metta Bhavana was born as a technique to develop unconditional love and benevolence, starting with ourselves and then expanding the concept to the whole world.

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The origins

The term mettā ( maitrī in Sanskrit) means "benevolence" or "kindness" in the Pali language. The word is found with this meaning in Vedic literature and is cited in Buddhist texts as a concept and practice of primary importance. 
In the Buddhist creed, it is a Brahma-vihara (divine home) and is one of the Four Immeasurables or a virtue that leads to a meditative state capable of countering the negativity generated by our own thoughts. It removes our adherence to a counterproductive state of mind, cultivating kindness towards all beings of creation.
The "distant enemy" of Metta, or the mental state in complete opposition, is hatred or malevolence. The "nearby enemy" (a quality that superficially resembles Metta, but is actually more subtly opposed to it) is greed.

The benefits of Loving Kindness

Loving Kindness or Metta is unconditional, pure, inclusive and wisely practiced love. The main characteristics of this feeling are two:
  • The absence of conditions: love does not depend on merit, it is not limited to family members and friends and is not dedicated only to those who meet certain requirements.
  • The absence of expectations: from unconditional love one should not expect anything, and one never loves in order to be reciprocated in feeling.
This is the ideal, pure love that meditation of loving kindness aims to awaken in us. Although it may seem a utopian concept and contrary to our human nature, it is something to which we are all naturally predisposed. 
Practicing meditation puts you nothing but helping us to bring to the surface this potential almost always suffocated by the dictates of society and negative thought.
So how can we reach this goal? The first step is to start by loving ourselves because if we do not have a measure of this unconditional love in accepting our ego it will be difficult (if not impossible) to extend it to others. To love and accept ourselves in our entirety is the first step in experiencing the benefits of this love. 



Then we include other people who are special to us (eg friends, family, our partner) and, as a final goal, all living things. Gradually, both the visualization and the meditation phrase merge on the actual experience generating the feeling of loving benevolence that we are looking for.

Recommended: Basic Mindfulness Meditation Techniques 
How to practice Loving Kindness meditation
We have perceived how Metta is a reflection of Consideration, Concern, Delicacy, and Fellowship, which stirs a sentiment of warmth towards ourselves as well as other people.
The meditative process of loving-kindness begins by breaking the internal barriers that separate us from ourselves and then continues expanding attention to the rest of the universe. 


Here are the steps to practice it:
Take a very comfortable posture. One of the goals of this meditation is to feel good, so the posture must also reflect this need: in this sense, I recommend the position of the half lotus.

1- Start focusing your attention around the solar plexus in the chest area. Inhale and exhale deeply concentrating on that area, as if you were channeling air into the center of your heart and as if your entire breathing process was taking place in that area, purifying the air. Your whole awareness must be concentrated around the heart.

2- Continue to inhale and exhale deeply until you begin to feel a warmth emanate from the center of your chest. It directs this heat towards your whole body and your mind, perceiving all the emotional blocks and numbness that prevent you from letting yourself go to love.

3- Now try to free the mind from these chains through the energy you are channeling into your heart: open yourself to the possibility of unleashing a love without limits that shines with its own light. Smile as you feel this warm light radiate from your chest.

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4- Continuing to inhale and exhale, choose one of these phrases to be repeated in a low voice or in your head:

May I be free from all internal and external dangers. Be safe and secure. 
May I be free from mental chains. 
May I be happy. 
May I be free from physical pain and suffering. 
May I be healthy and strong. 
May I live in this world happily, in peace, with joy, with ease.

After repeating the sentence for a sufficient number of times to feel yourself full of love towards yourself, gently begin to materialize in your head the image of a person who inspires you a feeling of pure unconditional kindness. The first person that comes to mind at this juncture is usually someone we consider a mentor, a benefactor, an elder. 
Must Read: Muladhara Chakra- Root Chakra Healing and Exercises 
It could be a parent, the grandfather, a teacher, someone to whom one should not strive to feel respect and reverence, someone who immediately arouses a feeling of sweetness. Repeat the phrase you have chosen for this person: "May he/she be free ...".
After feeling a strong unconditional love for your mentor, now turn your attention to a person you consider a dear friend and repeat the phrase again, always transmitting your energy through the heart with breathing and turning it into love for this person.
At this point you will have to start thinking about a person who is neutral to you, towards which you will not feel either positive or negative. When you repeat the sentences, even if it will be more difficult than the people you have previously thought about, he wishes this person well-being and protection.
The last phase, perhaps the most complicated, is to think of someone for whom you have feelings of hostility or resentment from the past. By focusing on the warmth emanating from your heart, repeat the sentences for this person. If you find it difficult to do so, you can put the sentence before it: "To the best of my ability, I wish he/she could ...". 

If you start feeling sick and you can't go on, come back and focus your attention on the person and start from there again. Try again as many times as you need until you get to feel good about that person.
Let the sentences spread and resonate throughout the body, mind, and heart. 
After the last, difficult person, then radiates loving kindness to all living beings. The traditional phrases to close the Metta Meditation are these: 

That all beings are safe, happy, healthy, they live joyfully. 
May all individuals be happy and free.


Om Shanti...

Hope you will practice it on a regular basis. This will surely help you in every aspect of life :)
Just Leave a comment about your Experience reading and feel free to drop any suggestions or any topic you want me to cover in my future posts.

Most Importantly, Do Share it with your Loved ones on Social Networks to pass on the good thing to others as well. :)

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Thank You For Reading.

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