Metta is a particular form of meditation with a long and distinguished history. By practicing metta (sometimes translated as loving kindness – not my favourite term), you feel more connected to the world, more equipped to deal with adversity, mentally stronger, happier, more focused and life just feels … well better.
You practice by meditating on the silent repetition of a set of phrases – typically
May I be safe
May I be happy,
May I be healthy
May I live with ease
Although it is possible to use your own wording.
As you proceed through the repetitions you systematically shift your focus. Initially you concentrated on yourself then move on to someone you love, someone you feel neutral about, someone for whom you feel intense dislike (which is a real tester and the trickiest part of the whole metta), and end with all being everywhere.
It has a huge transformational quality – but don’t just take my word for it. Click here to watch journalist turned meditator Dan Harris talk to Sharon Salzberg – a world authority on metta. (The photograph is my moment of fandom when I met her for metta)
There is plenty of research into metta too. Take a look here at these 18 science based reasons to use metta mediation in your life.
So why not give it a go and spread a little metta. Life really does get better with metta – it says so right here.
Wear your metta with pride, and spread the love.
#better with metta