My Loving Kindness Meditation

My Meta Meditation

Metta – From the Pali language meaning “Loving-Kindness” 

(in Theravada Buddhism) meditation focused on the development of unconditional love for all beings.

This is my version that I’ve come up with and my favorite part of a meditation. I try to do daily.

*Make sure you are very comfortable and already in a nice meditative state before starting*  (Your actual state of being is very important before starting because it must come from a sincere “loving kindness place”). 

Start off by imagining a newborn or puppy. Looking into their eyes allowing that unconditional love feeling to really take over. Taking in that pure joy, pure love, no judgement, no ego…

1.    Picturing yourself and say (to yourself):

“I hope that you are free from suffering”

“I hope that your hate turns to love”

“Your greed into giving”

“Your fear into faith, courage, and creativeness” and 

“Your anger into compassion”

“May you find love in your heart and a peace of mind”

“May you be happy, may you be peaceful, may you be free”

And really imagine yourself feeling those feelings. See yourself. Then go on to picture (in order) saying the same thing to

2. Someone or something you Respect

3. Someone or something you Love

4. Someone or something  who is neutral to you

5. Someone or something you may feel negative, angry, or fearful of 

Then imagine a beautiful sunset/ sunrise and whilst holding it in your hands go around the entire world sharing that amazing feeling. Going all over the globe scanning each continent/ country imagining all BEINGS – humans, animals, nature and spreading loving kindness. Because nobody or nothing deserves to suffer. We all deserve to be happy and to be free. Full of peace.