Metta meditation

Metta – meditation of love

Metta is a form of meditation from the Buddhist tradition in which we repeat thoughts of goodwill, love, or compassion with full attention. For example, we wish happiness to a loved one and try to support that thought with an emotion of joy and a visualization of the person we wish it for. In this way, the thought of goodwill is directed towards a real living being and has an emotional component that carries it. When we are in states of loving-kindness, we are free from fear, anxiety, and bad thoughts towards ourselves and others, and we naturally grow in our ability to understand and be patient.

Metta meditation helps us to give support and faith in the good heart that we all inherently carry.

Some of the most common thoughts that are traditionally repeated are: may I be happy, may I be safe, may I be healthy, may I grow in love and compassion. Also, traditionally, metta is first practiced for oneself and then spreads to a close person, then to acquaintances and family, then to fellow citizens and strangers, in order to ultimately encompass all living beings on the planet in the same tone of love.

The basis of metta meditation is mindfulness, which means that we are aware, have a calm heart and a clear mind, so that we do not get carried away by love, but strive to create a space of compassion in which we can understand the pain, fear or restlessness of ourselves and others. Metta is not an escape to a place without pain, but a cure, a support for the pain that is present.

A few examples of guided metta meditations by famous world teachers:

Ven Ajahn Brahm – Metta Meditation
10 Minute Lovingkindness Meditation with Sharon Salzberg
Holding the Entire World with Loving-kindness – Ajahn Achalo