The first time I heard this Loving Kindness meditation was with Deirdre O’Rourke in Yoga Village Dalkey. (Deirdre’s website: www.flow4life.ie) Dee gave me my first yoga teaching opportunity and looking back it was my apprenticeship. It must be about 12 years ago or more. It’s a beautiful meditation to bring self-love and compassion into your being. I particularly like that you can choose to send a message of love to a person you’re having difficulty with. It’s lovely that we can do this instead of negative thoughts which don’t really help any situation at all.
Take 10 mins to do this. If you can do it for 20 or 30 mins, please do take the time. Doing this over 20 - 30 mins means you have more time to relax, breathe and rest in between each phrase and each person. But if you feel you don’t have a lot of free time then go for the 10 mins. You can sit quietly on a chair to do this or you can lie down in a resting position on the ground. Get comfortable, notice your breathing and get nice and relaxed. You can also choose to put one hand on your heart and one hand on your belly. Alternatively, hands by your sides on the ground, or hands on your knees, if sitting.
Here are the words and phrases that I learned, however I have seen a few variations.
Firstly, to yourself:
May I be filled with Loving Kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
Next, to someone you care about or admire:
May you be filled with loving kindness
May you be well May you be peaceful and at ease
May you be happy.
Once more, to someone you’re neutral to. Maybe someone you see on the street often or works in the local shop:
May you be filled with loving kindness
May you be well May you be peaceful and at ease
May you be happy.
Then to someone you are having a difficult time with.
Finally, to all sentient beings.
Metta is a practice which brings about positive attitudinal changes as it systematically develops the quality of “loving acceptance”. Compassion helps us repair relationships and move forward while building emotional intelligence and general well-being. It acts as a way of healing the troubled mind to gain freedom from its pain and confusion.
I hope you enjoy this beautiful meditation and it brings you peace and loving kindness. Blessings with Love,
Gráinne
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