Metta is a word that means
loving-kindness. When we practice Metta we bring loving-kindness
into our lives and the lives of others. The following is a Metta
meditation that I like to do either as a quiet seated meditation or
along with my yoga practice.
Think of people that you are close to,
loved ones, family, friends... as you picture each one look them in
the eyes and say, “I wish you peace, joy and happiness”.
Think of people with whom you have a
casual acquaintance, co-workers, neighbors, yoga teachers... as you
picture each one look them in the eyes and say, “I wish you peace,
joy and happiness”.
If you want others to be happy,
practice compassion. Breath in their love for you, breath out your
love for them.
Now think of people for whom you have
dis-like or have had a temporary misunderstanding with... as you
picture them, look them in the eyes and say, “I wish you peace, joy
and happiness. I have no ill thoughts or feelings toward you and I
know that you have no ill thoughts or feelings toward me”.
If YOU want to be happy, practice
compassion. Breath in their forgiveness of you, breath out your
forgiveness of them.
Think of all the people in the world,
those you have not yet had the pleasure of meeting... as you picture
the worlds population, those with similar and different views from
you on politics, religion, money... picture each person on earth as
if they were a reflection of you. Look at yourself with in that
reflection and say, “I wish you peace, joy and happiness”.
Look at yourself, see yourself as you
are today, in this moment. Say to yourself, “I wish you peace, joy
and happiness”. Repeat the word “metta” to yourself for as
long as you need.
Remember to carry this feeling of
loving-kindness with you as you go out into the world today.
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