Metta Meditation March
My colleagues from emei and myself are doing a “Metta Meditation March”!
Why?
Because inner work is crucial to any growth, healing, success, and more.
Only if we look inward we can truly move forward. As we also strongly believe in practicing what we preach we promised to practice this meditation every day of March (and preferably beyond) for 15 - 30 minutes in the morning between 5 AM and 9 AM. If you wonder what metta meditation is, keep on reading. You will also find a mini script you can use to join us or do it on your own whenever you feel in need of some loving kindness!
Of course, if you are joining, please do let me know here so I can celebrate you and be your accountability buddy, or if you just want to share your experiences and sensations whilst doing it, I am all ears!
Metta meditation, also known as loving-kindness meditation, is a type of Buddhist meditation that cultivates feelings of love, kindness, and goodwill towards oneself and others.
The practice involves focusing on specific phrases or intentions that express kind and compassionate feelings towards oneself, loved ones, acquaintances, difficult people, and all beings. These phrases are often repeated silently, with the intention of sending positive energy and goodwill to oneself and others.
Metta meditation aims to develop a sense of inner peace, happiness, and compassion, and to foster positive relationships with others. Research has suggested that practicing metta meditation can improve emotional well-being, reduce stress and anxiety, increase empathy, and enhance positive social interactions.
Try it yourself, step-by-step:
Find a quiet and comfortable place where you won't be disturbed.
Sit in a comfortable position with your back straight and your eyes closed.
Take a few deep breaths and allow yourself to relax.
Begin by directing the following phrases towards yourself, silently repeating them to yourself:
May I be happy
May I be healthy
May I be safe
May I live with ease
Repeat these phrases several times, focusing on each phrase and allowing yourself to feel the emotions and sensations associated with them. Imagine sending loving-kindness and positive energy towards yourself.
Next, direct the phrases towards a loved one, someone you feel grateful for, or someone who has helped you in the past. Silently repeat the following phrases several times:
May you be happy
May you be healthy
May you be safe
May you live with ease
Imagine sending loving-kindness and positive energy towards this person. Picture them surrounded by a warm and loving light.
Then repeat the same process for an acquaintance, a difficult person, and all beings. Imagine sending loving-kindness and positive energy towards all living beings, regardless of their species, nationality, or beliefs. Picture the world as a peaceful, loving place filled with happiness and compassion.
Take a few deep breaths and allow yourself to come back to the present moment. Notice how you feel and take a moment to appreciate the positive energy and love you have cultivated through this practice.
Enjoy!
NamaStay in loving kindness
JD
We start Wednesday 01/03/2023!
