Practice | Loving kindness meditation
“With a loving heart at the background, all that we attempt, all that encounter, will open and flow more easily.” - Jack Kornfield.
Curious how this could help you at that Christmas gathering where you meet that person who knows just how to push your buttons..? 😉
👉 Read the instructions below and give it a try!
What is metta bhavana meditation
With the Buddhist meditation technique of loving kindness, or ‘metta bhavana’, we extend our compassion from ourselves, to the ones we easily feel compassion for, to those we have no particular positive or negative thoughts about, to the ones who are a challenge to us.
The great thing about this meditation is that you can practice anytime and in any situation, and on any level; from your family and friends, your neighbourhood or community, your colleagues and other people you engage with through work or studies, to a global level.
As you practice, you may notice the shift happening within yourself. As you feel more at ease and centered, you can engage with those around you in a more relaxed and calm way. To me it feels like it creates more openness between me and those around me. We are also more likely to help, when we include someone (or animals or nature) in our hearts.
Curious if this could help you at that Christmas gathering where you meet that person who knows just how to push your buttons..? 😉 Read the instructions below and give it a try!
How to practice metta bhavana | loving kindness meditation
Get familiar with the lines, and practice on your own first. You can adjust the sentences if needed.
* The lines below are a combination of Jack Kornfield and Rusty Wells.
Gradually include more and more beings in your meditation.
As you wish, apply the technique in your daily life when you feel challenged, and notice what happens.
In the beginning the lines might feel mechanical, or give rise to opposite feelings. Remember, simply come back to the practice again and again, with a kind attitude - towards yourself as well!
Instructions
Sit comfortably, bring your attention to your breathing, your body, and allow your mind to become quiet.
to yourself
Imagine yourself sitting here, and smile at yourself, appreciating that you are taking this time to practice.
Saying to yourself:
May I filled with a loving kindness
May I be peaceful and at ease
May I be free from suffering
May I be loved
Repeat these lines (at least) three times.
Take a deep breath in through the nose, out through the mouth like a sigh.
2. to one or more beings that you love so much, who are very easy to send warm wishes to
Bring one or more beings to mind and imagine them sitting here in front of you, saying to them:
May you be filled with a loving kindness
May you be peaceful and at ease
May you be free from suffering
May you be loved
Repeat these lines (at least) three times.
Take a deep breath in through the nose, out through the mouth like a sigh.
3. to one or more beings that you have no particular feelings towards, they are neutral to you, you may know of them, but not their story
Imagine them sitting here in front of you, and saying to them:
May you be filled with a loving kindness
May you be peaceful and at ease
May you be free from suffering
May you be loved
Repeat these lines (at least) three times.
Take a deep breath in through the nose, out through the mouth like a sigh.
4. now, bring to mind one or more beings that are a challenge to you, who know how you push your buttons. don’t judge, just notice who pops up in your awareness at this moment.
Contemplating on their humanity, imagine them sitting here in front of you, and saying to them too:
May you be filled with a loving kindness
May you be peaceful and at ease
May you be free from suffering
May you be loved
Repeat these lines (at least) three times.
Take a deep breath in through the nose, out through the mouth like a sigh.
Without any expectations, notice if anything has changed.
Notice any internal shift, obvious or subtle, and notice how you are feeling.
Maybe sit a bit longer, or conclude your seated meditation and continue in real life. ❤️