How to Practice Metta Meditation

If you want to cultivate an open heart and a generous spirit the practice of Metta meditation will prove immensely helpful. Metta is a Pali word, difficult to translate into English. It refers to a mind set in which love is extended toward all creatures and can be compared to the kind of love a parent has for their child. A thorough Metta meditation generally takes about 40 minutes, but even 20 minutes of this meditation a day will give benefits.

Things You'll Need

• A quiet place to sit
• Loose, comfortable clothing
• A cushion (optional)

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Instructions

• 1

  Change into loose, comfortable clothing that allows for freedom of motion. Find a quiet room in which to meditate. Make sure you will be undisturbed. Turn off your cell phone and any other devices that could distract you from your meditation.

• 2

  Sit comfortably either in a cross-legged position on the floor, or on a cushion. In Metta meditation comfort is key, so if you're not comfortable sitting on the floor, you can sit in a chair. Take a moment to just be aware of your body. Feel the points where it touches the floor. Relax from head to toe.

• 3

  Now become aware of your heart center. Gently rub the area over your heart, if this helps increase your awareness. Relaxing both hands into your lap, consciously try to open your heart. Picture yourself as a helpless, little baby and extend loving feelings to the little child that was you. Continue to generate warm feelings toward yourself. The practice of metta begins with self-love.

• 4

  Think quietly to yourself, "May I be happy with a heart full of joy. May I be healthy with a body that is strong. May I be safe and free from harm. May I live a life of grace and ease." Coordinate these phrases with your breath if it feels good to do so. Continue extending these kind thoughts toward yourself for several minutes.

• 5

  Now think of a person you regard as a benefactor. This person might be a parent or teacher, but it could be anyone. Quietly direct the same phrases toward this person. Think: "May you be happy. May you be healthy. May you be sage. May you live with grace and ease." Continue directing these kind thoughts to a range of people. Typically after the benefactor, you focus on a friend. After directing the kind phrases toward a friend you focus on a neutral person. After focusing on a neutral person you direct the phrases toward a person who irritates you.

• 6

  End the Metta meditation by directing the phrases toward all men and women everywhere and finally toward all living creatures. Even after your first session you should experience a deeper sense of connection to all beings.