Metta (Loving-Kindness) Meditation
The term Metta comes from the Pali language and "love."
It refers to the universal love and acceptance of the ONE, which
we are all capable of cultivating.
There are a few Metta Meditation articles on the Yoga Board under "Meditations." I highly recommed them, both for the background on the practice and the form of the practice.
As with nearly every practice, I have addapted this one to fit my understanding and requirements in the NOW.
With the steady influx of higher and higher frequencies, it has become apparent to me that, to be a channel to bring the new reality of Love and Peace into form, I must remain in the NOW, and, BE that which I choose to manifest.
Traditionally, Metta employs "May I Be," "May he/she Be," "May it Be,"...etc., or "Let me Be," "Let her/him Be," "Let it Be,"...etc. To bring it into the NOW I simply substitute I AM, he/she IS, they Are, we Are, it IS...etc.
Here is how the meditation would go:
Assume a comfortable meditation posture.
Begin by bringing your attention to your breathing. Just concentrate you focus there for a few moments until you have an even breath pattern going.
As you EXHALE, you say: "I AM WELL"
As you INHALE, you say: "I AM"
As you EXHALE, you say: "I AM HAPPY"
As you INHALE, you say: "I AM"
As you EXHALE, you say: "I AM FREE FROM SUFFERING"
As you INHALE, you say: "I AM"
As you EXHALE, you say: "I AM FREE FROM PAIN"
As you INHALE, you say: "I AM"
As you EXHALE, you say: "I AM FREE FROM HINDRANCES"
As you INHALE, you say: "I AM"
Now, repeat the pattern for the following:
1) Those you love--family friends, etc.
2) Those you do not particularly like.
3) Those that you dislike.
4) All people.
5) All systems.
Lastly, focus on your heart center and sense the loving-kindness that has built up there...allow it to flow out of you in waves and cover All-That-Is.
When you are ready, return your awareness to the room around you and your environment.
I also will use this as a mantra even when I am not in a medatative situation...when I am in stores, in lines, in the car, waiting, dealing with difficult people, etc.
If you have any questions, let me know.
Namaste'
mimi
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