A 12 minute guided meditation on Lovingkindness (metta) with brief instruction. Led by Lyndon Marcotte of Cenla Meditation Group
Posts Tagged ‘metta’
Cenla Meditation Group has been participating in the 28 days of meditation challenge and book study of Real Happiness by Sharon Salzberg. This is a guided lovingkindness meditation and talk by Lyndon Marcotte on “Week 4: Lovingkindness” Recorded 02/26/2013.
Metta is my favorite type of meditation and the one I find least distracting. I didn’t expect to enjoy it so much because intercessory prayer was always a challenge to me.
It wasn’t hard to know how to pray or to genuinely want people to get better when I prayed, but I was never quite sure of who was on the receiving end of those prayers, if they would answer, or even cared at times.
For whatever reason metta comes natural to me. It feels right; actually it feels good. Metta is compassion. It is meditating on a mantra rather than your breath or footsteps.
The most awkward part of metta for me initially was wishing myself well. You begin by saying:
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Then you repeat that for someone close to you that you love:
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Next you repeat that mantra for someone you encounter but may not know, like a waitress, a guy who jogs on your street every morning, or someone who works in the same building as you do.
Finally and most difficult you repeat that mantra for someone you have problems with, someone you may not get along with at the moment.
What happens with metta is that you learn to be gentle with yourself and others. You learn to treat people like fellow human beings, even those you may have problems with. You develop empathy for others.
I like to say each phrase on the exhaled breath. It’s important to put your full attention and intention behind each mantra. Mean what you say, or “fake it till you make it.” Eventually, you’ll find that you do mean it, and it will show up the next time you speak to a stranger on the street.