1 of 3

Write now Article Tools

Page 2 of 2

and much calmer waters to swim in.

To start a practice one must only do some simple steps; set-up a comfortable place to meditate daily and open your heart. In a comfortable sitting position, let your gaze relax and pay attention to the tickle of air moving in and out of your nose. After a short while you most likely will be bombarded with thoughts from the mind like; this is boring, I need bread and milk from the store, I wonder what my sister is doing. It's important to just let those thoughts drift in and out and when you notice them, bring your attention back to your breath.

The goal of the Metta practice is in generating the loving kindness on yourself first, then towards a loved one, thirdly to one you may consider an enemy (could be the barista who make your latte wrong this morning), and finally towards all beings on earth.

Once you have sat for a few moments and are comfortable, think about an aspect of yourself you love and respect or when you may have helped another just because. Let a smile rise to your face for what a good feeling this brings about. Say to yourself in your mind or out loud:

May I be safe from danger
Maybe I be happy
May I be healthy and strong
May I have a sense of well being

Continue to bring the mind back when it wanders and keep the thoughts you had that made you feel good about your loving aspects. At this time, especially if you are new to meditation, you may conclude the meditation and do it again tomorrow. But if you are able to sit for longer the next step is to hold in your mind someone you love and respect, thinking and feeling the reasons why you love and respect them. As before, recite to yourself:

May you be protected from inner and outer harm
May you be happy and peaceful of mind
May you enjoy strength, vitality and health in body
May you be blessed with ease of well being

Feel these statements and let them sink into your consciousness, feel what it feels like to truly have a well wishing for this person. This process is best stopped here and continued like this for as long as you feel it should. It could take some time to notice the bleeding over into daily life, yet when you do notice a greater feeling towards yourself and a greater feeling towards others; this is the time to add the third part; bringing Metta to those who challenge us.

Each time you sit and meditate you start with the self, move to a loved one and eventually move to those who challenge us. When you are ready for the first meditation with the challenged ones, do the first part mentioned above and when ready, bring to your mind someone who may have been a part of causing some resentment or anger in you and recite the following:

Just as I wish to be happy, so may you be happy
May you be touched by loving kindness
May you be free of mental and physical suffering
May you live in peace and harmony
May all being everywhere be happy, peaceful and at ease

You may be saying to yourself; how can this be done, the feelings over this person are so strong. One must remember that feelings are fleeting and pass as quickly as they came but a true mental attitude is rooted and set. This practice will take time and that time will vary for each person but results will be seen and a greater sense of well being and ease will be the product.

During the day when you pass a flower market and catch a whiff of a great smelling flower or when you stop to get your latte and someone holds the door open for you, notice that moment and how wonderful the feeling of ease feels. Know to yourself, this is the mental state you are cultivating in your Metta practice and all living being will benefit from its ripple effect.

Learn more about this author, Kris Vockler.
Click here to send this author comments or questions.

• << previous page
• 1
• 2

Add your voice

Know something about Mett: The practice of loving kindness?
We want to hear your view. Write now!