GUIDED MEDITATION X: LOVINGKINDNESS

GUIDED MEDITATION X: LOVINGKINDNESS

When doing metta meditation, it is important to be comfortable and to make an effort to let go of concerns and internal quarrels. The posture should be relaxed and alert. Start meditating as usual with closing the eyes, moving the awareness to the whole body for a while, followed by a few minutes of meditating on the sensations of the breath (see page 37). Next, form an image of or have a general sense of yourself. This can be you at this point in time or an earlier one, including childhood and infancy. Wish yourself goodwill and lovingkindness. Say internally, slowly, the following (or your own similar phrases):

1. May I be safe. 2. May I be happy. 3. May I be healthy. 4. May I be free from suffering.

Repeat the phrases several times, pausing between them. Focus on any sensations in the heart area. Try to connect with any bodily sensations, feeling tones, and/or emotions present. Metta is not a dry intellectual exercise or one of rote recitation but an exploration of the visceral aspect of our wholesome connection to ourselves and others. If your mind wanders from metta gently return to the phrases. Try to avoid investigating, analyzing, or reflecting on any thoughts that arise. With metta practice we want to strengthen the connection to the pre-verbal, emotive parts of the mind.

After you have practiced metta for yourself for a while, let go of the image of yourself. Next bring to mind a benefactor or

mentor - someone in your life who has shown you great kindness and concern. Get a sense or image of them in your heart area. Say the above phrases for them substituting “you” for “I” and connecting with the visceral aspects of your experience as above. After repeating these phrases and noticing the feelings of lovingkindness for several moments, let go of the impression you have of them. Continue lovingkindness for the following: a dear friend or loved one, a neutral person (someone you know casually), and a difficult person. Don‟t choose the most difficult person(s) in your life, just a mildly difficult one to begin with. Finally, practice metta for all beings everywhere (including yourself). When you end the lovingkindness meditation, you can continue with insight meditation or end your session by setting the intention to carry lovingkindness into all of your activities.