20 Sep Metta
May I be filled with Loving-Kindness
May I be Well
May I Peaceful and at Ease
May I be Happy
Metta/Loving-Kindess is an ancient Buddhist meditation practice. It is the practice of developing a healthy, loving acceptance of yourself, which is then expanded to include all beings. It is a beautiful practice which often comes up in the meditation classes I teach, and also at the end of the tai chi classes. Repeat the above phrases in your mind or out loud, and see how you feel. If you notice resistance as you say this to yourself, it may be an indication that feelings of unworthiness are present. This means there is work to be done, as the practice itself is designed to overcome any feelings of negativity towards yourself. Feeling love toward yourself is not selfish or narcissistic, because your intention is to develop the wisdom and strength to love others. In order to be fully compassionate and loving toward others, and look after others, you must be able to have this for yourself.
This is one of my favourite meditations to practise. Not only do the phrases make me feel good, it serves as a focus for my mind! For “busy-minded” people, the repetition of positive phrases is a wonderful way to calm and focus the mind. Repeat the phrases while taking deep breaths, paying attention to the words.
“If we do not know how to take care of ourselves and to love ourselves, we cannot take care of the people we love. Loving oneself is the foundation for loving another person” ~ Thich Nhat Hanh