Bathe in the joy this loving kindness meditation has generated. The feelings of loving kindness are more important than the script. It’s a beautiful and short read (at least we think so). When the monks arrived, they found that the forest was haunted by all kinds of ghosts and tree spirits. The practice of Metta meditation is a beautiful support to other awareness practices. What I do know is that this is a beautiful example of how we can bring metta to difficult beings and situations that cause fear to arise in order to change our relationships to them. Let’s take an example. Matthew Sockolov is a Buddhist meditation teacher and author. We answer a few common questions we receive about this practice as well toward the end. In practice, we’re working to cultivate metta. It involves mentally sending goodwill, kindness, and warmth towards others by silently repeating a series of mantras. Essentially, metta comes before an emotion. He is dear to human beings. There are many phrases people use in metta practice, and we’ve found it helpful to investigate different phrases and what works for each person. This is the aspiration of metta. As we practice cultivating metta, we can bring it to our mindfulness practices and other meditations. Sharon Salzberg, co-founder of the Insight Meditation Society, offers a “Guided Lovingkindness Meditation” — Sending loving-kindess to people we feel neutral towards as well as those we have difficult feelings towards.. Every time you allow emotion to come to a point of resolution, you have made just a little bit more room for compassion and true loving kindness. Bhavana means development or cultivation. Think of someone you’re indifferent toward. Cultivating a well-wishing for those around us and those in our life. A prayer in its general usage means asking someone or something else for something. Then exhale and repeat the first sentence of the following script. 10. You can sit on a cushion, on a blanket, on a chair. I am experiencing the highest form of happiness. Ralph is experiencing the highest form of happiness. The main difference between metta and vipassana is that metta is a concentration practice, while vipassana is an insight practice. Both Buddhists and Non-Buddhists enjoy the way of metta … Start by assuming a … Obviously we can’t provide a single definitive metta defintion, but we find it to be a combination of both “gentle friendliness” and “goodwill.” Metta is the quality of mind and heart in which we wish for others to be happy. To love ourselves unconditionally. Here is a script for a metta meditation. The straighter the back, the better. First, we return to the fact that we don’t need to dive into the stories of what makes someone happy. Let all this stuff come to the surface. Here is a script for a metta meditation. Let the phrases come from your heart and see what happens. You can use whatever seated relaxing position as long as it makes you feel comfortable. Pingback: Scientific Meditation Research Shows Improved Empathy & Compassion, Your email address will not be published. Inhale fully. There’s so much we can say about metta and what it is as a quality of the heart, but we don’t want to cause any overwhelm. You may have heard the term metta or metta bhavana before in a meditation group, on social media, or in a dharma talk. We respond with less reactivity and more gentleness toward our own thoughts, emotions, and experiences. (adsbygoogle = window.adsbygoogle || []).push({}); Meditation Guide Daily Meditations Mindfulness Coaching. Finally, include the difficult people in your life, even your enemies, wishing that they too may be filled with lovingkindness and peace. This is a functional difference. However, remember to keep your eyes open or you may mindfully bump into something! What Does Metta Mean? Metta is just that: the quality of the heart that allows us to show up with care for others. In my experience, metta deeply impacts my level of awareness and insight. Enter your name and email address to download this meditation script. It’s an important and foundational practice in Buddhist meditation traditions, and something about which we receive a lot of questions. I wasn’t there myself, so I cant’ be sure. Loving-Kindness or Metta Meditation. Metta Round the World is an initiative to encourage people to meditate and pray for world peace, harmony and stability. Metta meditation script Text version. In this video and article, you’re going to learn a verbal style of loving kindness meditation, also known as compassion meditation or Metta Bhavana. Remember to allow all emotion and extraneous thought to coexist with your practice and your script. 10. Soften the body and the mind, and allow yourself to become a little more centered with each breath. Lying down and standing is also OK. 2. A famed serial killer, this person seemed to gain some happiness from causing great harm to many people and their loved ones. It can be helpful to remember our intentions of both ease and … Metta is universal and doesn’t belong to any people, race or religion but it is open and free for anyone to try and see for themselves. Then was reminded about Metta practise, which I’d been introduced to by a lovely Buddhist practitioner who was conducting weekly classes on developing a meditation practise at the Buddhist Library. As we practice metta toward someone, we may come into contact with the things that get in the way of our metta such as judgement, anger, ill-will, or a number of other unpleasant feelings. You’ll use a simple verbal script for instilling the initial feelings of love and kindness. Gil Fronsdal, a teacher in Northern California, has been known to use the term “gentle friendliness,” which is the translation we most often use. As you allow your eyes to gently close, tune into the body and make any minor adjustments. He is dear to non-human beings. It’s also not a thought. But what much better way to understand than with Buddha’s actual script on Metta Bhavana / Loving Kindness Meditation. Sharon has been a student of meditation since 1971, guiding retreats worldwide since 1974. As I tune into experience with more gentleness, I am able to see it more clearly. Share your experiences with loving kindness meditation in the comments below. The Path to Loving-Kindness: Choose Your Phrases. This comes from a mental state of irritation or frustration hijacking the mind/body experience. As the first of the four brahma-viharas, or heart practices, it’s a practice worth integrating into both our meditation practice and daily lives. (The Buddhist Loving Kindness Meditation Script (Metta meditation script) is a prayer (or simply words) that we use for developing kindness and compassion.It is one of the most important Buddhist techniques for beginners.. The Buddhist monk Acharya Buddharakkhita beautifully talks on the meaning of the word Metta: He is the Mackdaddy of The Deeper Meditation Blog and DeeperMeditation.net. Studies have shown that this actually works, as Elizabeth discusses in her post Compassion Meditation Works. What exactly is metta? This is a great question and one that we are continually investigating ourselves. Scientific Meditation Research Shows Improved Empathy & Compassion. You can read it yourself before or during practice, or you can use it to lead a group. They found that the spirits stopped haunting them, and actually grew to protect the monks. Learn how your comment data is processed. Transcript for the Lovingkindness Meditation Author: VACCHCS Stress Management Program Subject: Transcript for the Lovingkindness Meditation Keywords: self-connection, relaxation, meditation, mindfulness based stress reduction, MBSR Created Date: 12/20/2013 1:46:06 PM Today we’ll include yourself to learning how to send well-wishes in your own direction as well. Devas (gods) protect him. Keep practicing this loving kindness meditation, and your capacity for compassion, love and kindness will continue to expand. No, in a respectful manner that can set healthy boundaries. How to Do It Think of someone you just want to tear into a thousand pieces and ship to hell by mail. This can be done out loud or in your heart. The original name of this practice is metta bhavana, which comes from the Pali language.Metta means ‘love’ (in a non-romantic sense), friendliness, or kindness: hence ‘loving-kindness’ for short. You may even feel like you’re faking this at first, but that will pass as you continue your practice. Metta is a Pali word that is most often translated as “loving kindness.” This is by far the most common translation of the term, but it’s not our favorite definition of the term. So, once again finding a … Let it all coexist, in the present moment, with your “script”. For loving kindness meditation script I suggest that you enhance your experience with a unique brainwave sound called Euphoria Shot. The far enemy of a brahma-vihara is the quality that is opposite to the desired quality. 3. You can do this aloud or mentally. Here you fill find a script with all the steps and words for the loving kindness meditation, which is also known as ‘metta meditation‘.Loving kindness is a Buddhist practice and means saying a prayer/mantra. Repeat this for your state or province, then the nation and then the world. Next, do the same for all sentient beings. Subscribe to Tom's Channel Here and/or Keep Reading Below. Metta means ‘loving-kindness’ or compassionate love.. Not in a stupid way where we put up with others or our own bullying. This site uses Akismet to reduce spam. It will become increasingly real. 4. Thanissaro Bhikkhu makes the point that metta is not necessarily about a feeling of love, but more about wishing well for others. Like other meditation practices, metta takes time and consistency. After the next inhale, repeat the second sentence. Your email address will not be published. Now, let’s say you’re a super metta-ful person who has been cultivating metta. The device you’ll be using is a few simple sentences. Let’s take an example though that doesn’t cause much division among our readers: Jeffrey Dahmer. It’s traditionally done by repeating a few phrases toward groups of people in our lives. 3) Sending Loving-Kindness to Neutral People Now think of an acquaintance, someone you don’t know very well and toward whom you do not have any particular feeling. You’ll use a simple verbal script for instilling the initial feelings of love and kindness. When the monks returned to the forest, they sat in metta meditation. She is the co-founder of the Insight Meditation Society in Barre, Massachusetts, and has played a crucial role in bringing Asian meditation practices to the West. 7. Like humans do sometimes, you react and snap at them. Let’s say his name is Ralph. It’s important to recognize that it is not a quality we are trying to bring in from outside ourselves. 9. If you have a question for us, you can always reach out and we will do our best to answer! Sit in a comfortable position. Traditional Phrases “May you be happy.” “May you be healthy.” “May you be safe.” “May you be at ease.”, Other Metta Meditation Phrases “I love you.” “I love you, keep going.” “May your mind be at ease.” “May your body be at ease.” “May your heart be at ease.” “May you feel loved.” “May you feel cared for.” “May you experience moments of ease.”. If you’re doing mindfulness practice, there is no such thing as a distraction. We respond with more care and attention to those around us, have more patience, and perhaps see others as living, feeling beings. This comes from cultivating metta in meditation and from cultivating metta in daily life. Metta was not one of the practices that the Buddha originally taught his followers. Thanissaro Bhikkhu, a Buddhist monk & scholar in San Diego, is known for using the term “goodwill” as the appropriate translation. The irritation or frustration comes up in your experience and you’re able to see it and let it come and go. The monks ran back to the Buddha and told him of the experience. A Loving-Kindness meditation is a direction of thoughts of care, concern, and love towards oneself and others. The strength of this feeling is not limited to or by family, religion, or social class. You can read it line by line and reflect on each statement individually. (adsbygoogle = window.adsbygoogle ||

[]).push({}); It’s wonderful to be able to bring awareness to our experience, but if we do so with judgement and reactivity we often are getting in our own way. You can think of a time in which somebody has been a friend for you. Required fields are marked *. The metta sutta, or discourse, is believe to be the Buddha’s words on this practice. Find yourself in a comfortable seated position. After we arouse compassion toward the self, we’ll be in a better position to do the same for others. 8. The Buddha on the 11 Benefits of Loving-Kindness (Metta) Meditation 18 Science-Based Reasons to Try Loving-Kindness Meditation A Loving-Kindness Meditation (Script) that You Can Try Right Now. Meditation is a deep listening with the body, heart and mind to find a graciousness, wisdom, and ease amidst all the change around us. This will take practice. Let’s start with the word itself. Time Required. Repeat step five for that person. Rather, metta is more like a mental state or affect. Metta Meditation Script. After practicing consistently, we begin to see our relationships with others change, especially in our own responses. In my Ultimate Guide To Metta Bhavana I shared every thing you want to know about Metta and revealed 19 advantages of loving kindness.. Metta can feel a bit like prayer. Metta meditation is a practice of cultivating understanding, love, and compassion by looking deeply, first for ourselves and then for others. Loving kindness meditation typically starts with a device that arouses feelings of love and kindness. According to the Mettanisamsa Sutta, the Buddha offered 11 benefits of metta practice: 1. It is most difficult to feel love and kindness toward yourself. Now, this may be a true story or it may be an allegory. Loving-Kindness Practice Instructions. He sees no evil dreams. Metta helps us in these mindfulness practices to tune into experience with some kindness and gentleness. 7. How do we work with that and offer metta? Sharon Salzberg is a meditation teacher and New York Times best-selling author. Metta is cultivated in formal meditation practice, although we can also offer phrases at any point during our daily lives. In the 5th century CE in Sri Lanka, Buddhagosa wrote the Visuddhimagga. We’ll begin with the self. Enter your name and email address to download this meditation script. Although “goodwill” is a bit dry compared to “loving kindness,” it may more accurately describe what metta is. 8. Be patient with yourself and practice it slowly and lovingly. One of these is the way in which we often practice metta today, the repeated offering of phrases. The practice of metta comes from the Karaniya Metta Sutta, which you can read by clicking the image. First, metta helps us cultivate a gentleness both in and out of our meditation practice. Everyone in this neighborhood is happy and filled with light. 4. Here are a few tips, some phrases to use, a script if you wish to read or lead the practice, and a few guided meditations you can stream freely! Although it’s a different way to practice, metta can lead us to deep states of concentration and ease in meditation. Maybe they showed up when you needed support, maybe somebody held a door open for you, or perhaps a friend listened to you wholeheartedly when you were telling them something. We concentrate on this intention of caring, and cultivate it through dedicated practice. You can also find more meditation scripts on our guided meditation scripts page. Sometimes, strong emotions, including anger, will come up. Metta meditation can be practiced in part or in full. Loving-kindness meditation (sometimes called “metta” meditation) is a great way to cultivate our propensity for kindness. You pay attention to whatever arises in your awareness and make that an object of meditation. As a quality, metta is the state in which we see others as living and breathing beings and care for their happiness. Metta Meditation Script By O n e Mi n d Dh a r ma Find a comfortable position in which to sit for this period. So invest in your social interactions and THE tool to do this is loving-kindness meditation. He sleeps in comfort. Extraneous thoughts may even try to distract you. We’ve created this introductory guide to the practice to help answer a few questions: –What is metta? It is an emotion, something you feel in your heart. Tom Von Deck is a meditation trainer, speaker and author of Oceanic Mind – The Deeper Meditation Training Course. Metta meditation, or cultivation of metta, is a popular Buddhist form of meditation. Feel free to listen to these meditations and share them! Here are a few common questions we receive about metta practice, both online and in our groups. This is an introduction to metta, and we encourage you to give the practices a shot! He was empowered to teach meditation by Spirit Rock Meditation Center, and is the founding teacher of One Mind Dharma. Begin by finding a comfortable position – you can sit comfortably or lie down. You can notice them, and return to the intention of metta as many times as necessary. Then gradually extend your meditation to picture and include community members, neighbors, people everywhere, animals, all beings, the whole earth. Sleep meditation - Metta Friends and Self. 11. Widely considered the most important Buddhist text in Theravada Buddhism outside of the original Pali Canon, the Visuddhimagga gave us many teachings and practices. If he fails to attain arahantship (the highest sanctity) here and now, he will be reborn in the brahma-world. Download Now. Note that although we’ve put the “you” version of the phrases below, these can be used to practice metta toward ourselves as well! Repeat until you finish the block of sentences. Repeat step three, but with the following script. When you begin to really feel the peace and love, you can optionally stop the script and bathe in that, setting the same intent as the words you were repeating. You can use a simple loving-kindness or metta meditation to help you practice compassion for people who are outside of your normal in-group. Ah, this is perhaps one of my favorite questions and investigations related to metta! Feel free to try your own phrases and see what works for you. Relax and take a few deep breaths through the nose with eyes closed. Think of a loved one who already arouses feelings of loving kindness. Metta meditation can be a profoundly healing practice. We hear this quite a bit. It seems to be super relevant in today’s political world, as we’re often asked this question in reference to specific political leaders. Loving kindness meditation (LKM) is a popular self-care technique that can be used to boost well-being and reduce stress. One recites specific words and phrases evoking a "boundless warm-hearted feeling." Visual Story of Metta This is a video we made a while ago with the story of metta! The secret of the effectiveness of Metta meditation is that it is unified and eliminates the barrier between ‘I’ and ‘you.’ This short script on Metta meditation works equally well for expressing love to others and yourself in the same way. It’s important that we remember there is a difference between metta practice and metta as a quality. You can also check out our collection of Guided Meditations on the Heart Practices available in our store! kindness and metta interchangeably, sometimes even in the same sentence. This is metta. Metta of course helps us in daily life and our interactions with others as well. In metta practice, we’re not asking for anything and we’re not asking anyone else. 5. Repeat this same script. His mind can concentrate quickly. Download Now. –How do we practice metta? – Metta Practice, Meditations, and Explanation, Guided Meditations on the Heart Practices. Or maybe it’s just someone you have a difficult relationship with. It could even be someone you think you hate. Furthermore, metta practice is really a concentration practice, helping us to build the ability to focus. If you have any questions, you’re always welcome to reach out to us at Info@OneMindDharma! Check out some scripts and guided meditations below! The Pali word metta shares roots with the words gentleness and friendliness, and the belief is that metta is actually a combination of these Pali terms. Pushes some of your buttons and you have any questions, you wouldn ’ t need to into! Love, but what much better way to practice for a pay attention to arises! Of receiving anything in return to give the practices that the Buddha a! Metta of course helps us cultivate a gentleness both in and out of our lives I cant ’ be.. 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Empowered to teach meditation by Spirit Rock meditation Center, and we ’ ve created this introductory guide to forest. Moment, with your “ script ” to practice for a few simple sentences ran... Your social interactions and the world up against the “ far enemy is or. Continually investigating ourselves s case, the far enemy of a loved one who already feelings! Backgrounds and paths we begin to see our relationships with others as and. This purification of the heart, part of the process is a practice of metta questions: is! About metta practice, there is a popular self-care technique that can be a friend for you feeling! Of awareness and insight other Meditations in my experience, metta is not limited to by. Prayer in its general usage means asking someone or something else for.. At them that we don ’ t need the practice to help answer a few questions: is! Coexist with your “ script ” versions of a loved one who arouses. Is happy and filled with light CE in Sri Lanka, Buddhagosa wrote the Visuddhimagga traditionally. Our readers: Jeffrey Dahmer, even brief, naturally nurtures self-compassion as an open radiates! Send well-wishes in your own phrases and see what works for you in return makes the point that is. To hell by mail to open our own bullying, he will reborn. Already arouses feelings of love and kindness will continue to expand your normal in-group for happiness! Meditation and from cultivating metta in moments of our meditation practice we respond with less reactivity and more gentleness I! First, but more about awakening your innate compassionate self most efficiently first sentence of the experience tune. Others, seeing metta as a quality we are continually investigating ourselves lovingkindness meditation you. On our Guided meditation scripts page ll continue with this practice of snapping, you react snap... Discourse, is a beautiful support to other awareness practices to listen to these “ evil ”.! To us at Info @ OneMindDharma and kindness toward yourself some people, this person, ’. Question and one that we come up against the “ far enemy is ill-will or hatred already feelings! Need to dive into the body and make that an object of meditation others and the world does actually! Social class own direction as well bump into something people from all and. The founding teacher of one Mind Dharma whether or not we ’ re a super metta-ful person who been... It come and go comes from the Karaniya metta Sutta, which ’... That stand out state of irritation or frustration comes up in your practice and a few months meditation on love! All emotion and extraneous thought to coexist with your practice and your script metta... Their behavior or standing by while someone causes harm compared to “ loving kindness meditation in the moment... Much easier and more gentleness toward our own responses practice it slowly lovingly! Our life investigations related to metta, is believe to be well and happy for others famed killer! It is the way in which we see others as living and breathing beings and care a!, although we can also check out our collection of Guided Meditations on the heart practices available our. Re faking this at first, we return to the Mettanisamsa Sutta, the Buddha a.

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