Metta Meditation
Metta meditation, also called Metta Bhavana, is one of the oldest forms of meditation in Buddhism. The word "Metta" translates as "compassion," and "Bhavana" refers to the training and development of the mind. These terms reveal the meaning of this meditation technique: comprehensive spiritual growth is to be achieved through compassion and kindness toward all living and sentient beings. The "universal love" learned through meditation encompasses interest, kindness, attentiveness, and empathy toward others, and, last but not least, a positive attitude toward oneself. In this way, Metta meditation can contribute to improving one's quality of life.
Overcoming inner barriers
Meditation is not fundamentally energy work in the traditional sense. Nor do you have to be deeply rooted in the Buddhist religion to practice Metta. However, it is important that you are open to this new experience and the ways of thinking it brings. All positive feelings, such as all-encompassing love and compassion, are already present within you. In everyday life, however, negative stimuli contribute to the fact that most people are not in inner connection with these positive qualities. This often leads to anger, bitterness, and resentment towards others and certain situations. Such an attitude and a recurring chain of negative emotions influence your life satisfaction. With targeted and regular Metta meditation, you can develop a new approach to your perception of the world and find a benevolent and loving attitude .
Connected in harmony with all living beings
If you decide to try this form of meditation, you will begin an exciting journey toward yourself and those around you. Disorientation and self-doubt will gradually dissolve. You will achieve inner balance. This "personality training" is particularly suitable for all ages and different personalities. You can attend a supportive course at a health center or spend a few days in seclusion in a Buddhist monastery. If you would like to gain initial experience alone, proceed step by step. Schools differ in their opinions regarding which living beings should be included in meditation. The Pali Canon (Buddhist holy scripture) states that you should only address living beings with whom you are not at odds. However, it is important to first send phrases of loving kindness to yourself. After this, you can expand the circle to include people close to you, "neutral" people, people with whom you have difficulties, and finally to the entire earth and all living beings.
Reach your goal with calm and perseverance
Before you begin meditating, take enough time and find a comfortable place where you can relax. You can begin the exercise sitting on a yoga mat , a cushion , or on the couch. Make sure your breath can flow freely and unhindered. If you want, you can darken the room and create a relaxed atmosphere with quiet meditative music, candles , or incense sticks . The individual phrases of the Metta meditation are available as spoken instructions. You can also record them yourself beforehand or speak them quietly. Phrases like "May I be happy and content" or "May I be relaxed and free of anger" help you adopt a more positive attitude towards yourself. The individual messages can be repeated several times and the order varied. It is perfectly normal for your mind to wander from time to time. Continue meditating until you feel physical relaxation. At the end, breathe in and out carefully for a moment. Then it's time to slowly slip back into a waking state of consciousness. With regular practice, meditation will become easier and easier. From your unconditional love for yourself, you will have the opportunity to transfer your new inner attitude to those around you. You will be able to approach others with kindness and experience a never-before-seen inner peace.
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