Metta: The movement of the heart towards love.
“It is not the perfect but the imperfect who are in need of love.” Oscar Wilde.
Metta is the practice of perfecting our love by fostering positive emotions for ourselves and others. Let’s begin by finding a comfortable seated position and taking a few deep breaths. It is essential to be at rest and to soften your body and mind. Then, attentively start whispering the following phrases:
May I be filled with loving-kindness.
May I be safe from internal and external dangers.
May I be well in body and mind.
May I be at ease and happy.
(Jack Kornfield)
You might find it helpful to place one of your hands over your chest with a gentle touch. The contact with your body adds a dimension of embodiment to the practice. After repeating these phrases a few times, extend your intentions to someone you hold a special place in your heart. You can expand to others, including those you find more challenging to love, and eventually to all beings.
The phrases are just a sample, and I encourage you to experiment with other words that reflect your intentions. I find it helpful to take short pauses and focus gently on my breath. You may find it easier to start with others before directing the practice toward yourself. It is possible to feel awkward and mechanical about it at the beginning. Just remember to be patient and kind to yourself.
I like to picture the subject of my intentions as I whisper the words. For difficult people, I sometimes imagine a younger version of them, one full of innocence and possibility. This practice does not need to be limited to people you know or even to humans. I find it particularly emotive to include my furry friends Maya and Lili in my meditations or to direct my intentions toward perfect strangers. You can also include in your meditation a place that is dear or sacred to you and all the creatures that inhabit it.
“The rule of loving-kindness practice is to follow the way that most easily opens your heart,” says Jack Kornfield. “Your heart has natural seasons of feeling open and closed.” What most matters is your intention to awaken loving-kindness.” Our planet needs more loving-kindness, more receptivity towards others, more compassion, and above all, more love.
Photo by Ditto Bowo on Unsplash