Loving Kindness Meditation

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Loving-Kindness Meditation (or Metta Meditation) is all about feeling and spreading love and peace. It’s a practice that makes it easier for you to become understanding and compassionate towards your own self and the ones around you.If practiced regularly, it could easily have a significant positive impact on your life and the world you live in.

In this type of meditation, you sit to wish happiness and prosperity to yourself, the ones you love and even the ones you have difficulties with. It even allows you to send healing prayers to people you barely know and those you’ve never met before as well. It gives you a chance to send peace and love to all human beings around the world. Loving Kindness is not only designated to bless people, you can also send prayers to animals and all other different creatures.

This practice can be done by anyone, regardless of any religious affiliations. It is easy and simple and once learned, you’ll never want to stop it. It will make you feel happy, at peace, relaxed and filled up with joy, love and most importantly kindness.

Here’s the technique to Loving Kindness Meditation so you know how to practice it on your own, but before you start, make sure to:

1- Sit or lie down in a comfortable position

2- Keep your eyes closed, open or half-open

3- Take three deep, long and slow breaths

4- Get back to breathing naturally

5- Relax your whole body

Now focus your attention on your heart center, and place one hand (or both) over your heart, and as you do, say this to yourself

- May you be happy

- May you be well

- May you be loved

- May you be peaceful

Repeat it one more time and imagine that your words are touching and healing each and every cell in your body. Say it to yourself one last time then shift your attention back to your heart.

Now think of someone you know well, care about and love. It could be a family member, a friend, a colleague or a lover. Imagine that this person is standing in front of you. You can also repeat their name silently in your mind.

Try to feel their presence and as you do, repeat:

- May you be happy

- May you be well

- May you be loved

- May you be peaceful

Imagine that your words radiate light to heal this person. Make sure you repeat these words of loving-kindness two more times.

Once done, refocus your attention on your heart. Take a deep breath and think of someone you have difficulties with. Again, this person could be a family member, a friend, a coworker or a lover. I understand, it might not be easy to do so, but with time, you’ll notice how your mind and heart will no longer hold feelings of anger or frustration.

As you think of this person, repeat your loving-kindness words, with your hands always over your heart.

- May you be happy

- May you be well

- May you be loved

- May you be peaceful

Repeat this two more times, imagine that your words are purifying this person’s heart and feel that your words are healing any difficulties between you both.

Bring your attention back to your heart, think of a group of people or creatures suffering any kind of pain, whether physical or emotional. You can think of cancer patients, people suffering from wars and political conflicts, or even think of stray dogs. Each time you do this practice, you can think of a different group so your prayers reach as many people and creatures as possible. As you think of this group, repeat the loving-kindness words three times and imagine your words, reaching through and touching their bodies and souls. Believe in the power of your prayers and believe that they can heal their wounds.

Finally, bring your attention back to your heart center, keep your hands over your heart, and start directing your healing words towards all beings in the world. Wish them to be well, happy, loved and peaceful. Feel the light coming out of your mouth as you let these words out; imagine this light penetrating and healing each and every soul on earth.

Now that you’re finished, take your attention off your heart, give yourself a smile and open your eyes (If they were closed).

Make it a habit to practice this meditation for 10-15 minutes everyday, and you'll start noticing how your heart will become more peaceful, forgiving and generous. You'll definitely feel better about yourself knowing that you're one of the people who spreads love and kindness on earth on a daily basis.

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