Metta Meditation
Metta meditation (loving-kindness meditation) is a popular self-care technique for improving well-being and reducing stress. Those who practice loving-kindness meditation on a daily basis might improve their capacity for forgiveness, connection to others, self-acceptance, and other benefits. This technique is difficult since you are asking yourself to send kindness to yourself or others. Allowing yourself to receive or send your own love typically takes work.
Metta meditation, which the Buddha taught 2600 years ago, is still practiced in many traditional Buddhist communities today, exactly as he taught it. Metta meditation is a wonderful complement to other forms of awareness practice. Specific words and phrases are recited to elicit a "boundless warm-hearted sensation".
As one of the most ideal meditation techniques for beginners, Metta meditation does not require any particular equipment or gear to begin. Another advantage is that you can do it anywhere (in a peaceful corner of your home, outside in your yard, or even at your desk). Choose a location where you are least likely to get distracted, then proceed with following procedures. You should sit in a position that is comfortable for you. Close your eyes and take a slow, deep breath in through your nose, followed by another deep breath. Then, concentrate on your breathing and envision it traveling through your body.
Concentrate on your heart and choose a pleasant, encouraging statement. Recite the words silently, pointing them toward yourself. You can say "May I be happy. May I be safe . May I find peace ". Repeat these phrases slowly. Recognize its significance and how it makes you feel. Avoid judging yourself if you become distracted. Simply return to the phrase and repeat it. Consider your friends and family. Consider a specific person or a group of people. Recite the line “May you be happy. May you be safe. May you find peace” to them. Continue to use the statement to others, including neighbors, acquaintances, and problematic people. Recognize and accept your emotions, even if they are unfavorable. Repeat the phrase until you get sentiments of compassion.
