Metta Meditation

Sending loving kindness to the world.

Benefits:

Helps to share the positive energy we generate through meditation

Sends loving kindness to others

Sends loving kindness to ourselves

How to:

1. Find a comfortable seat.

2. Meditate for at least 20 minutes in anapana sati or a method of your choice that creates a deep state of relaxation so that energy has totally settled and the brain has moved into a deep meditative state.

3. Envision someone you love or a general representation of something or someone you have strong positive feelings for. Feel the feelings of love that this generates. Send metta, or loving kindness to this person or being.

4. Next, envision someone neutral to you that you don't know well but have no real positive or negative experiences or feelings about. Send metta, or loving kindness to this person or being.

5. Next, envision someone you dislike or negative experiences or feelings about. Send metta, or loving kindness to this person or being.

6. Next, envision yourself. Send metta, or loving kindness to yourself.

7. Next, envision anyone or any group in the world or beyond this world that you want. Send metta, or loving kindness to this being or these beings.

8. That concludes our meditation.

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