Metta Meditation. Metta is the Pali word for … Your email address will not be published. Be gentle with yourself, right from the beginning. As you deeply breathe in and out, imagine filling your heart with pink or green light on the in-breath, and then imagine sending that same light out to the world from your heart on the out-breath, as you repeat these words to yourself: “May all beings be free, may all beings find peace and may all beings be blessed with good health as this pandemic passes like the seasons.”. Remarkably, too, it could also heal the whole world, at a time when we are in desperate need of healing. It’s about being determined, courageous, and patient in purifying your own heart and mind. As originally reported and published in The Journal of Conflict Resolution (1988), during days of high attendance at a peace meditation held in Jerusalem, war deaths in neighbouring Lebanon decreased by 76 percent. May all beings in my vicinity be happy. Metta meditation doesn’t work like that. May they be free. We hope and pray you stay sound, calm and connected during this ongoing global crisis. But I’m so happy to have had the experience, and to know first-hand the dignity of Vippasana, of that form of Sadhana. May they be peaceful. Max Reif, an inspiring writer for this conscious writing collective, The Mindful Word, may have the answer. Balance by Buddha Groove is dedicated to helping you enrich your life through a more mindful existence. Balance provides inspiration for those seeking growth and knowledge in the areas of spirituality, meditation, inner peace, self-care, and holistic wellness. Self-Oriented Loving-Kindness Meditation Script. The first is applying Metta to day-to-day conduct. May they be well. Metta Prayer This meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others. When you go to bed feeling loving-friendliness toward yourself and others, you will … Metta meditation is a type of Buddhist meditation. The content and products are not intended to replace any medical treatment or diagnosis. If you don’t have the time or the patience to do all the stages, do as many as you feel comfortable with. In one of his many thoughtful articles, Reif relates how he has learned to tap into online spiritual communities through Zoom (the interactive web interface program that has soared in popularity during the crisis) to cultivate feelings of loving-kindness: “I rise, as often as possible, at 5 a.m. At 6:30, I attend ‘Virtual Morning Arti,’ an international Zoom gathering of Meher Baba devotees. We have various lovingkindness meditations available in our online store. May they be well. In these times of fear and uncertainty, what could be more inspiring than sending our deepest wishes of love and goodwill to the planet when we wake up in the morning or go to bed at night? Click to read more. Two studies on the power of loving-kindness were conducted in Jerusalem and Lebanon in the 1980s. The purpose of this exercise is to focus on cultivating and sending feelings of goodwill to all beings. The Metta Prayer The Buddha gave a beautiful teaching on the development of lovingkindness called the Metta Sutta (also known as the Karaniya Metta Sutta). This video is a guided Metta Prayer. May they be peaceful. was so eye-opening that some memory or other of it still comes to mind frequently, so many years later. Metta is a meditation practice that involves concentrating and reciting, either silently or out loud, phrases of good wishes toward yourself and others. May they be peaceful. Metta Meditation . May they be peaceful. Smith, who has made it his life’s work to aid in the recovery of those with substance abuse issues, led us through a 20-minute Metta practice. May I be free. Metta roughly translates to ‘benevolence’ or ‘loving-kindness’ in Pali, and comes to us from the Buddhist tradition. May I be well. Weekly Articles, Giveaways & Inspirations!Â. May they be free. The Buddha's best-known teaching on Metta is in the Metta Sutta, a sermon in the Sutta Pitaka. Guided Metta meditation led by Gil Fronsdal. May they be well. May they be free. THE PEACE THAT PASSETH ALL UNDERSTANDING: 3 steps to a mindful heaven, SPIRITUAL EMPOWERMENT: Tapping into the eternal inner fountain, ACCEPTANCE: How one word can change your life, MEDITATION AFTER EXPERIENCING TRAUMA: 15 tips to help you navigate an emotional wound, MILLENNIALS AND CAREER CHANGE: Pursuing your purpose while keeping emotional well-being intact, CORE NEGATIVE BELIEFS: How these can block you from reaching your “final eighth” goal, MEMORY: The basis of the intelligent sorting out of how our world works, KARMA, OUR GREAT TEACHER: We cannot hide from our own karma, JUMPING FOR JOY: The journey of a male dancer, from first plié to total hip replacement, POEMS BY JAMES FARWELL: Walking in Silence, Lifelong Memories and more, THE TALE OF MOUNTAIN GROVE: A restoration of democracy. If anyone has hurt me, knowingly or unknowingly in thought, word or deed, I extend my forgiveness. So, if you are stuck in meditation, make sure to regularly incorporate metta practices. Metta as 'compassion meditation' is often practiced in Asia by broadcast chanting, wherein monks chant for the laity. When love meets prayer’s full intentions, the possibilities for the development of human consciousness are endless. I love myself. May I be peaceful. The Metta prayer of loving-kindness is a prayer used as part of a loving-kindness meditation. Certainly, each of those three teachers are incredibly wise and filled with such great compassion. This kind of meditation and use of a mantra is popular in the Buddhist tradition. The Metta Bhavana, or Development of Lovingkindness, practice is one of the most ancient forms of Buddhist practice, one that has been passed down in an unbroken line for over 2,500 years.. We’re often taught as children that we should love others. A HAPPY PERSON IS A HEALTHY PERSON: How happiness promotes good physical health, A SELF-ESTEEM JOURNAL: 6 reasons to start writing to boost your quality of life, COMPASSION AND SURVIVAL: Moving on from treating others with disregard, WORLD KINDNESS: Kindness is a gift everyone can afford to give, THE POWER OF PERSPECTIVE DURING COVID-19: Coping with change and achieving your goals, LIVING ABROAD FOR LOVE: 3 truths we’ve learned about international relationships, FAMILY LEAVE: It’s vital to carve out time for ourselves, METTA MEDITATION: Learn to practice loving-kindness to all beings», The Hippie Revival and Collected Writings, Forrest Rivers image courtesy of John MacLean, MASQUERADE: Remove the masks to be free and embrace our light, TIME AND THE WRITER: A meditation on the transcendence experienced through writing, DREAM INTERPRETATION: A message from the Superconscious mind [symbols: angels, battle]. 5 Practices for Being “In the World But Not Of the World”, Zen Ox Herding: An Overview of the 10 Stages of Enlightenment. Buddhist Prayers An Invocation of Metta/Compassion. A never-ending Metta Prayer entwines this finely engraved möbius form bracelet. Scholars say the sutta (or sutra) presents three ways to practice Metta. May all beings on planet Earth be happy. Your email address will not be published. May they be well. profound meditation technique that at once achieves both goals During this period of mass sickness and poverty, Metta is a profound meditation technique that at once achieves both goals. Loving kindness practice is a practice of goodwill for oneself and for someone else. This kind of meditation and use of a mantra is widespread in the Buddhist tradition. The prayers continuously change-evolve based on whatever is needed at the moment. The strength of this feeling is not limited to or by family, religion, or social class. The compassion and universal loving-kindness concept of Metta is discussed in the Metta Sutta of Buddhism, and is also found in the ancient and medieval texts of … Creative Commons Attribution-ShareAlike License. One recites specific words and phrases evoking a "boundless warm-hearted feeling." May you be at ease. May they be free. May all beings in the Universe be happy. You have a beautiful gift that you have been sharing with the world. For Self May I be well, happy and safe. He lives in the beautiful Rocky Mountains of Colorado. In both studies, scientific researchers found overwhelming evidence of a powerful link between the practice of mass Metta (loving-kindness) meditation circles and lower incidences of war. I had the good fortune to have Joseph Goldstein, Jack Kornfeld, and Sharon Salzberg leading the retreat, and the whole thing (I stayed 3 weeks, many people were staying much longer.) But by all means, feel free to do it for shorter or longer intervals than what I suggest, if it feels more comfortable for you. The Metta Prayer is designed to intentionalize good wishes and a sense of benevolence for oneself and others. The second is Metta meditation. May they be peaceful. This meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others. May my parents be happy. I don’t think so. May I live in peace and harmony with all beings. Two of the primary purposes of meditation are to learn to let go and to recognize one’s interconnection to all things. What is the Metta Prayer? No, in a respectful manner that can set healthy boundaries. The third is a commitment to embody Metta with full body and mind. Sign-up for our newsletter & become a member of our groovy community! However, one question does arise: how can one go about starting a meditation or prayer circle during a time that requires social distancing? May they be peaceful. May all beings in my state be happy. May all my friends be happy. I remember a Christian monk was on retreat there, Greek Orthodox, and it was, well, colorful to see him late one night doing walking meditation in his Orthodox robes. This guided meditation so moved my spirit and opened my heart that I began attending Dave’s Sunday evening session each week. Through the ages, it has been said by more than a few sages that meditation is the highest form of prayer, because it breaks down the separation between the external world and our own soul’s inner yearning for peace and oneness. This meditation or prayer can be practiced by anyone, regardless of their spiritual or religious belief. I’ve said this meditation/prayer/ blessing to my children before they go to sleep at night for years. May all beings on my continent be happy. May I be happy. Metta Prayer May all beings be peaceful.May all beings be happy.May all beings be safe.May all beings awaken to the light of their true nature.May all beings be free. If it feels right for you, you might find the following COVID-19 adapted Metta practice helpful: Find a comfortable position, either sitting cross-legged on the floor or seated upright on a chair of your choosing. Unlike Vipassana meditations, Metta practice is a practice of concentration. May they be peaceful. 4 Loving Kindness Meditation Scripts and Mantras (+ Short Versions) 1. This event often leads me to great heights of joy! The Metta Prayer is designed to intentionalize good wishes: I want you to know that i really enjoy all of your writings as well. May they be well. CHOICELESSLY CHOOSING CHOICELESSNESS: Is free will really just an illusion? May they be free. Metta meditation has the power to heal our minds and hearts. Your email address will not be published. Loving-Kindness Meditation for Others. Slowly close your eyes and bring your awareness to the centre of your heart, as you begin to inhale and exhale long, deep breaths. May I be happy. In that first sitting, we were asked to imagine sending rays of love to all sentient beings. May all beings in my hemisphere be happy. To love ourselves unconditionally. GOATS, HORSES AND LLAMAS, OH MY: Are there benefits to Yoga with animals or is it just a gimmick? It was indeed! Metta has to work both ways and in a balanced way. «RELATED READ» METTA MEDITATION: Learn to practice loving-kindness to all beings», image 1 Photo by Samuel Silitonga from Pexels 2 Pexels, Forrest Rivers is a lover of the Earth and author of the book The Hippie Revival and Collected Writings. - Metta Practice, Meditations, and Explanation May they be well. If Metta meditation practice can bring peace to a war-torn people, imagine what it could accomplish in terms of alleviating all suffering related to COVID-19! May they be well. This practice will work even if you have no personal spiritual belief. My heart fills with with loving kindness. Metta Bhavana Loving-kindness Meditation Metta Bhavana Loving-kindness Meditation. Please support our efforts to improve care of the dying in America. The idea is to wish the good things we all naturally desire; first for oneself, then for a close loved one, then radiating out by degrees until one … The metta prayer of loving kindness is a prayer or mantra used as part of a loving-kindness meditation, or metta bhavana. Looking back now on that fateful day in early 2013, I am amazed at how completely this simple yet meaningful practice touched my soul. It can take time to cultivate, and at first it may feel forced. Article on Metta Metta Sutta. Here’s a guided metta meditation for your mindfulness practice. You sleep well. I think I first encountered Metta at a retreat I went to at the Insight Meditation Center in Barre, Massachusetts, way back in 1976. So I did, and the story goes on from there. What a universal intention to be putting out there! If I have hurt anyone, knowingly or unknowingly in thought, word or deed, I ask for their forgiveness. May they be well. In all our relationships, such as our relationship with ourselves, with our family, friends, acquaintances, co-workers and our intimate-other, metta can help us gain more patience and insight into our interactions, as … I recommend that you try this practice for 15 to 20 minutes. We recite prayers, sing two spiritual anthems and then spend an hour sharing whatever songs, poems, messages or anecdotes people are inspired to contribute. It is one of the most important Buddhist techniques for beginners. On those days of intention-filled Metta practice, crime and traffic tickets in the near vicinity went down as well. Metta is Loving-Kindness, is one of the cornerstones of Buddhist Practice and a companion of Mindfulness. May I be free. Board of Directors Ways You Can Help Metta Institute Trademark Contact Us In Memoriam: Angeles Arrien Rabbi Alan Lew Frances Vaughan. The practice of Metta meditation is a beautiful support to other awareness practices. While the external world continues its hard slog, my internal world is brought to a point of shining—more than before the pandemic, I think.”. I invite you to breath in, soften, marinate, consume, those prayers that feel right for you. I guess those were the early days of the Vipassana movement in America, and Barre was one of the only places for it. May they be free. Find symmetry and balance in all aspects of your life by nurturing the distinct elements of mind, body, and spirit. May they be well. Here is a portion of “Maylie’s Metta Prayer” (quoted by Robert Meikyo Rosenbaum in “Walking the Way” ): May I be at ease in my body, feeling the ground beneath my seat and feet … May I be attentive and gentle toward my own discomfort and suffering … May I … Dear Forrest, May all beings in my city be happy. With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in our heart. Not in a stupid way where we put up with others or our own bullying. After seven years of reflection on the power of Metta practice, I have come to realize why it is so impactful: loving-kindness meditations simultaneously quiet our restless minds and open up our wayward hearts. May they be free. Required fields are marked *. May they be free. That sounds like such an incredible experience back in 1976! Koi Fish: Symbolism and Spiritual Significance. I was first introduced to it at the first group meditation I ever attended. As well and even saying a few things either in your mind or out loud. Max, And you guide us to the liberating path. My heart fills with with loving kindness. As mentioned earlier, loving-kindness meditation starts with us. Thank you, I love myself. You can practice loving-kindness in a seated […] May they be peaceful. Besides spreading some much-needed peace and love right now, the emergence of such gatherings (even if they are only virtual) will also inspire hope … the true motor of the human experience. With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in our heart. This is a Buddhist Loving Kindness Meditation. Feel free to reach out to Forrest through email: forrestrivers4@gmail.com or leave a message on his website: forrestrivers.com. May I live with a heart and mind that is always in balan… May they be peaceful. In Pali — a language that’s closely related to Sanskrit and spoken in northern India — “metta” means … I’ve adapted the words of the sutta to formulate them as an aspiration that can be repeated in a prayer-like way. May they be free. Do NOT follow this link or you will be banned from the site. METTA MEDITATION. Work through it slowly, taking it step by step. Metta talks about an unconditional love that exists without expecting anything in return. May they be free. Prayers sent to:1) Yourself, 2) benefactor/mentor, 3) neutral person, 4) difficult person 5) all beings, the earth & universe. May they be well. Praise to Buddha Shakyamuni. May they be peaceful. May all beings in my city be happy. This is the aspiration of metta. May they be peaceful. May they be well. May I be free from suffering and at ease with pain. The... 2. The Heart Sutra Meditation and the Metta Prayer are meditations that calm the heart and open it to peace, harmony, happiness and love, the home of true freedom and Bliss. Incredibly, the same study was replicated with even stricter controls, and produced the same results, as reported in the academic journal of Social Behavior and Personality (2005). That was good fortune to have them leading the retreat! They are filled with infinite wisdom and love. May they be well. May they be free. Maybe, we can all follow Reif’s example. Forrest Rivers image courtesy of John MacLean. The session was led by an inspiring dharma teacher named Dave Smith. The Buddhist Loving Kindness Meditation Script (Metta meditation script) is a prayer (or simply words) that we use for developing kindness and compassion. The use of any products or information does not constitute medical, legal, or other professional advice. The Metta prayer, or meditation, or maybe it’s both, is one I continue to use in my own spiritual practice. May they be free. Lovingkindness (Metta) Prayer [ A free recording and transcript of a Lovingkindness prayer is available at palousemindfulness.com as well as other free audio meditations and the online Self-Guided MBSR course ] May "all beings" be happy, healthy and whole. Metta Bhavana Loving-kindness Meditation Venerable Dhammarakkhita Published for free dist ribution 974–344–130–1 First edition , copies I would have stayed longer but someone had left a book in my little cell, with a photo of Meher Baba in it, and after I found it (as I already had that primary connection)I thought I should go to Myrtle Beach. The technical, Buddhist name for this technique is Metta Bhavana, metta meaning compassion and bhavana meaning cultivating. Practicing metta meditation is visualizing good things for yourself and others. May they be well. May all beings in my vicinity be happy. May I be well. -Forrest-. Metta meditation is made just for this purpose. May all my enemies be happy. May they be peaceful. May they be peaceful. May I be peaceful. What is Metta? Is it really a stretch for our imaginations to envision meditation circles popping up all over the world, through virtual connections? May you be well. Metta is an active form of meditation where instead of focusing on the breath, we focus on sending benevolent thoughts and wishes out into the world, and we imagine that the people—or animals—in our minds are touched by our good will. May all beings in my country be happy. And your mind is refuge for all living beings. , an inspiring writer for this conscious writing collective, the Mindful,. €¦ ] Metta Bhavana loving-kindness meditation, or social class it slowly, taking it step step... About an unconditional love that exists without expecting anything in return world, through virtual connections a gimmick an that... 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