5- Minute Metta (Lovingkindness) Meditation for Beginners

by Jenn Bodnar | February 14, 2021 11:30 pm

Metta means positivity, love, and kindness and practicing this type of meditation is easy and great for beginners.

Metta meditation can be a very powerful healing tool; creating good feelings within while spreading love and prosperity to others at the same time.

Unlike other meditations that ask us to be still and rest our minds, metta meditation is a concentration practice which is why it’s great for beginners!  In metta meditation we simply direct love and kindness.

Find a quiet space, free of interruptions and distractions, where you can sit comfortably and rest your eyes closed.  Bring your palms together at your heart center (Anjali Mudra[1]) as it’s a hand gesture of offering.

Start by directing lovingkindness toward yourself.

“May I be safe, may I be happy, may I be free from suffering.”

Next direct metta towards somebody you love.

“May you be safe, may you be happy, may you be free from suffering.”

You will repeat this process toward somebody that is neutral, somebody we have difficulty with and finally universally, toward all beings everywhere.

Metta is also called “good will.”  There are many words you can choose as you direct your meditations. The key is making time to do it. Keep practicing and you will feel a positive shift in your body and mind, connection to others and a sense of purpose.

 

 

 

Endnotes:
  1. Anjali Mudra: https://www.yogapedia.com/definition/6415/anjali-mudra

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