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Begin by repeating the following phrases over and over for 15-20 minutes once or twice daily in a quiet place for several months. As you say the phrases, you may also wish to use the image from the Buddha’s instructions: picture yourself as a young and beloved child, or sense yourself as you are now, held in the heart of loving-kindness.
Practice this meditation repeatedly for a number of weeks until the sense of loving-kindness for yourself grows.
When you feel ready, in the same meditation period you can gradually expand the focus of your loving-kindness to include others. After this, you can gradually begin to include others: friends, community members, neighbours, people everywhere, animals, the whole earth, and all beings. Remember that if you start this meditation while in any sort of mental distress it’s possible that part of the meditation is holding those feelings with kindness even while you feel the opposite or worse. If you like this meditation and want to learn more about this specific form of meditation practice Sharon Salzburg has a book with the title Lovingkindness: The Revolutionary Art of Happiness which goes deeper into the discipline.
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My dear friend and teacher, Gwynne Warner, originally gave me the meditation and shared a way to spread the love and blessing from ourselves outward in an expanding sphere of influence. Round 3 – The next person is someone who you are less close to, perhaps a good friend or business associate.


After reciting this meditation through all 10 rounds, not only will you feel more peace and ease within your own body and being, you will also hold the good feeling of having done your part in spreading love to others.
These statements are provided for informational and educational purposes only and have been neither approved nor refuted by the Food and Drug Administration. Dieses Buch ist wie eine Leuchte in der Dunkelheit, wie das Lichten dichten Nebels, wie der Sonnen- aufgang an einem wunderschonen Morgen. Loving-kindness meditation allows a person to increase positive emotions and relate to others with more kindness. The word "metta" is a Pali word that means kindness, benevolence, and good will (Love and Dare).
In loving-kindness meditation, recite specific words that evoke "boundless warm-hearted feeling," visualize the suffering of others and send love or image the state of other beings and wish them happiness and peace. Metta meditation is an ancient practice that was recommended to the Buddha's followers in Pali canon. YOGANONYMOUS is an open platform that allows teachers, studios, event promoters, and bloggers a place to interact with the community at large - we'd love to have you in the crew.
At first this meditation may feel mechanical or awkward or even bring up the opposite feelings of irritation and anger.
Then you can even experiment with including the most difficult people in your life, wishing that they, too, be filled with loving-kindess and peace. You can use this meditation in traffic jams, in buses and airplanes, in doctors’ waiting rooms, in a thousand other circumstances.


If one follows links to Amazon from this blog a small percent of the purchase price will accrue so that any purchase of Amazon products coming from this site will support the work on this blog. If this happens, it is especially important to be patient and kind toward yourself, allowing whatever arises to be received in a spirit of friendliness and kind affection. With some practice a steady sense of loving-kindness can develop and in the course of 15 or 20 minutes you will be able to include many beings in your meditation, moving from yourself, to a benefactor and loved ones, to all beings everywhere.
As you silently practice this loving-kindness meditation among people, you will immediately feel a wonderful connection with them — the power of loving-kindness. It’s normal to have unpleasant feelings too and especially when one starts this kind of meditation. A set of practical instructions began in the 5th CE Visuddhimagga and continues to this day.
When loving-kindess for your benefactor has developed, begin to include other people you love in the meditation, picturing them and reciting the same phrases, evoking a sense of loving-kindness for them. It can be a life-time discipline, as you might imagine, being that truly loving one’s enemy is quite an accomplishment. You begin with yourself because without loving yourself it is almost impossible to love others.



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