Want to cultivate the feelings of love and compassion (for yourself and others) on a daily basis? Then you need to try Loving-Kindness Meditation.
Loving-kindness, or metta, as it is called in the Pali language comes from the Buddhist tradition and has been around for thousands of years.
I acknowledge that the meditation I am sharing is a gift and medicine of a culture that is not my own. I honor and respect the lineage of this work. I am currently educating myself to learn how to continue to use this practice while minimizing harm. I encourage you to do the same work.
During this meditation you repeat several phrases in your mind (or out loud if you wish):
May I be filled with loving-kindness
May I be happy
May I be safe
May I be free
As you say each phrase, connect with the intention. As feelings arise in the body, let them grow. If you can't connect to these phrases you are welcome to switch it up to something you relate to more.
I have broken down the practice into 6 x 5-minute meditations so you can get a taste of each of the scopes. then I have recorded one full 20 min meditation.
I recommend you try each of the 5 min. meditations each day for 6 days then finish off the week with the 20 min. full meditation.
If you feel like sharing when you have completed the mediation DM me on Instagram @balanceswim.
PART 1 - SELF LOVE
In part 1, we will offer these phrases to ourselves. Self-love is always a challenge so really soak it up today with the following meditation.
PART 2 - ACQUAINTANCE
In part 2, we will offer these phrases to an acquaintance. This should be a person you know but not very intimately, the barista at your favorite coffee shop for example.
PART 3 - A LOVED ONE
For part 3, we will offer the phrases to someone you know well and love. This should be someone that it is easy to generate those loving feelings as it should be easy and fun. I always think of my dog with this one because he is so easy to love.
Continue the meditation course here.