It's easy to get caught up in our own worries and concerns for all of humanity. We feel the weight of the world on our shoulders because we are truly all connected.
This truth means that we can in fact have an impact when we're feeling loveless and hopeless.
Lovingkindness meditation, also known as Metta meditation, offers a simple yet profound practice to cultivate compassion, empathy, and love for ourselves and others. Today, we'll explore how to perform lovingkindness meditation using a traditional mantra:
"May I be happy, may I be well, may I be peaceful, may I be free.
May all beings be happy, may all beings be well, may all beings be peaceful, may all beings be free."
Let's begin:
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Grab your mala and find a Comfortable Meditation Posture: Sit comfortably in a quiet space where you won't be disturbed. Close your eyes and take a few deep breaths to settle into the present moment. Gently hold the bead next to the tassel, known as the "guru bead".
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Cultivate Lovingkindness Towards Yourself: Repeat the first part of the mantra silently or aloud: "May I be happy, may I be well, may I be peaceful, may I be free."
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Allow these words to resonate within you, offering yourself genuine wishes for happiness, health, peace, and freedom. Visualize yourself bathed in a warm, loving light, feeling each wish manifesting within you. Move your fingers on to the next mala bead and repeat the mantra.
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Expand Lovingkindness to Others: Once you feel a sense of lovingkindness towards yourself, extend it to others. Repeat the second part of the mantra: "May all beings be happy, may all beings be well, may all beings be peaceful, may all beings be free." Envision sending these heartfelt wishes out into the world, embracing all living beings with love, compassion, and goodwill. Visualize the world bathed in the same warm, loving light, with each being experiencing happiness, health, peace, and freedom. Move on to the next bead and repeat until you have completed a round on your prayer bead mala.
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Embrace All Beings with Compassion: Continue to repeat the mantra, alternating between directing lovingkindness towards yourself and all beings. Allow yourself to open your heart fully, embracing the interconnectedness of all life. If distractions arise or you find it challenging to cultivate lovingkindness, gently guide your focus back to the mantra and the feelings it evokes.
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Close with Gratitude: When you feel ready, gently release the mantra and take a few moments to sit in stillness. Reflect on the practice and the feelings of love and compassion it has cultivated within you. Offer gratitude to yourself for dedicating time to nurture your heart and to all beings for sharing this journey of life together.
Practicing lovingkindness meditation regularly can have profound effects on your well-being and your relationships with others. As you continue to cultivate compassion and empathy, may you discover the boundless joy and interconnectedness of all beings.