Metta is a meditative exercise with the specific purpose of encouraging both physical and mental wellness for yourself and others. It does require dedicated time when you will not be disturbed.


Sit or lie in a quiet comfortable place

Take your awareness to your breathing

The tidal in and out of your Breath

Allow your breaths to slow and deepen

And as you do so, become aware of the feeling of calm stillness that settles over you

Now allow the out breath to become a little bit longer than the in breath

Deeply and slowly

As we breathe in, the tension in our muscles slightly increases

And as we breathe out, the tension in our bodies is released

So, as you gently deepen and lengthen that outbreath

Begin to experience a letting go

Relinquish any tension that you have been holding in your body

As you do this, set the intention to be happy and tranquil

Open you heart and mind

In doing this you activate the law of attraction


Now

Bring your focus inward


Say clearly with purpose and conviction:


I am Happy (joyful, content)

I am Healthy

I am Secure

I am Tranquil


Now focus externally and bring to mind a loved one

Focus on your intention to wish this person who is sacred to you goodwill and wellbeing


Say clearly with purpose and conviction:



May you be Happy (joyful, content)

May you be Healthy

May you be Secure

May you be Tranquil


Now focus on a person who you know who does not invoke such strong feelings

This could be an acquaintance or a colleague

You do not know them well but you can wish them well


Say clearly with purpose and conviction:



May you be Happy (joyful, content)

May you be Healthy

May you be Secure

May you be Tranquil


Now turn your attention to a person with whom you have a difficult relationship

Someone who annoys you or whom you dislike

Thank the universe for the opportunity to reflect on what it is about this person that reflects something in your shadow. Be grateful for the chance to acknowledge those parts of yourself and thereby be whole. Thank the person for this gift to you


Say clearly with purpose and conviction:



May you be Happy (joyful, content)

May you be Healthy

May you be Secure

May you be Tranquil


To enhance the feelings of goodwill, try adding imagery to the mediation. See the person you are focused on filled with white light, vital and serene.


Sometimes in a loving kindness meditation, negative feelings can surface. Feelings of regret, melancholy, rage or sorrow. As with all meditations, allow those feelings to come to the surface and be heard, acknowledge them, and then gently bring your focus back to the intention of the mediation and the goodwill that you wish to convey.


Practise regular Metta Meditation and to reap its many benefits.