Metta or Loving Kindness Meditation is a very special meditation practice. It cultivates compassion, friendliness, appreciative joy and equanimity. It bring about positive changes in attitude as it systematically develops a quality of loving acceptance.
What better gift can we give to ourselves, the people around us, and to the world. It is a chance to take an action when you feel overwhelmed by difficulties and negatvity.
Loving-kindness is a meditation of the heart and should be taken outside" to the streets" so to speak and not just a formal practice. Applying the practice to daily life is a matter of directing a friendly attitude and having openness toward everyone you come in contact with, without discrimination.
The Loving Kindness Meditation:
1. Settle into a relaxed posture with eyes closed
2. Bring attention to the heart area
3.Imagine a warmth and softness there
4. Say to yourself"May I be safe from internal and external harm." and really try to imagine that feeling
5. Next say"May I be happy, at peace, content." Use images, internal talk, memories, etc. to help with the feel
6. Next say " May I be healthy, strong, balanced."
7.Next say "May I be free from worry and live my life easily"
8. These are said to onesself. then to someone we love, then to a person we feel neutral about, and then to someone that we have difficulty with.
9. It is then said radiating out into the world in all directions to all beings.
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