Metta meditation. Metta is sometimes referred to as karuna or compassion meditation. Metta means positive energy and kindness towards others. The practice is a meditation of loving-kindness and goodwill that is Buddhist in origin but is a heart-opening practice for anyone. This time-honored practice cultivates compassion for yourself and others. We all know from Mahatma Gandhi that change begins with oneself as his famous quote: “ be the change you want to see in the world” states. A metta mediation begins with compassion and an end to suffering first with the self. It continues with someone you hold dear or love, someone who is “neutral” you know them but has no real emotion or other attachment to them. Then compassion and ending suffering for someone you find difficult or don’t like. It’s my experience that THIS is the most difficult part of this meditation for people, the question I have been asked many times is how am I supposed to offer kindness to someone who Has done me wrong or I absolutely cannot stand? Because forgiveness begins with compassion and loving-kindness. We all know that when someone lashes out or causes you to harm it is a reflection of them, not you. Although not entirely easy to come to terms with it still is the fact. When I have guided people through metta I will make sure to pause when we get to this part so they can actually “sit with it” a bit before even attempting to offer kindness etc. to this person. The remainder of the practice takes it further to offering compassion to all beings everywhere. Finishing by bringing the energy back to one’s own heart the center-the seat of love and compassion for oneself and others. Though the wording can be a little different depending on the source or intention the general verbiage for Metta or Karuna is:
May I or you be kind
May I or you be aware of my/your suffering
May I or you be open to my/your suffering
May I or you respond to my/your suffering with love and compassion
When the meditation moves beyond the individuals “may all beings everywhere” can be substituted to fit.
Always end Metta with moments to feel and reflect on the feelings and sensations that this meditation creates in the heart center. And then return back to the present moment.
Here is a Mindful Metta Meditation. Subscribe for access to this recording and other subscriber-only content.
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