Meditation is the cornerstone of many spiritual practices. It’s used by Buddhists, of course, but did you know that many other traditions practice it or have practiced it in the past? Meditation and prayer are important parts of Christianity. Focused meditation is an essential component in Hinduism, Sikhism, and Jainism. Muslims also spend significant amounts of time in meditation and prayer.
Why is quiet, focused contemplation such an important part of the world’s myriad spiritual traditions and religions? Simply put, it works.
Meditation has long-established benefits, including reducing stress, improving your self-awareness, reducing negative emotions, identifying the cause of stress and trouble in your life, and even feeling connected to something larger than yourself, whether that’s the planet, the universe, or God.
Of course, hundreds of different types of meditation exist. Tonglen is a famous Tibetan mediation form. Zazen comes to us from the Zen tradition. There’s mindfulness meditation, qigong, walking meditation, and transcendental meditation, too.
One of the most powerful and profound modalities available is metta (loving-kindness) meditation.
What Is Metta Meditation?
Metta is a word from Pali, a language closely related to Sanskrit. It means roughly “loving-kindness”. It also carries connotations of positive energy, acceptance, and openness. Metta meditation, then, is harnessing those qualities during meditation. However, unlike with many other forms, this is not an inward-looking practice. In metta meditation, we look outward. It’s closer to Tibet’s tonglen than to Zen’s zazen.
Metta meditation is the practice of cultivating loving-kindness for all beings (including yourself). It’s a traditional Buddhist practice and one that you’ll find practiced in virtually all schools, from Theravada to Zen. It provides many of the same benefits we see from other types of meditation, including a sense of calmness and improved mental, emotional, and physical health.
However, it also introduces other benefits, including developing unconditional positive feelings toward all beings. That applies to everything and everyone, from us and our families to your neighbor’s dog that won’t quit barking to your Uncle Jim with his questionable ethics and worldview.
To achieve this, you hold an image of a being (or beings) in mind and silently recite phrases toward them that express kindness, acceptance, love, and openness. The point is to be present and mindful with each phrase rather than getting lost in the mental flow.
The Benefits of Metta Meditation
Meditation of all types has scientifically proven benefits. Metta meditation is no different. If anything, the benefits are stronger, longer lasting, and more profound.
A study published in the journal Frontiers in Psychology concluded, “the present meta-analytic review confirmed that LKM (loving-kindness meditation/metta meditation) could enhance positive emotions in daily life and that on-going practice of LKM could provide short-term positive emotions. Further analysis implied that interventions focused on loving-kindness were more effective than interventions focused on compassion.”
Broken down, the benefits of metta meditation look like this:
- Improved self-compassion
- Decreased stress
- Decreased anxiety
- Decreased physical pain
- Improved longevity
- Enhanced social connections
- Greater acceptance for others, even those with different political and spiritual beliefs
- The ability to channel positive energy and healing to others, whether loved ones or antagonists
An Example of Metta Meditation
Many meditation teachers encourage us to take a multi-pronged approach to metta meditation. For some, starting with an individual or group toward whom we have strong negative feelings can derail the practice. For others, beginning with ourselves can cause challenges. This is particularly true in the West, where most of us are brought up without self-acceptance and taught that loving ourselves is a form of selfishness.
If you are comfortable focusing loving-kindness on yourself, begin with you. If you are not, focus on someone to whom you feel close.
Picture a person you love and to whom you feel close. Silently recite:
May you be happy.
May you be well.
May you be free from suffering.
With each line, imagine the person experiencing what you are focusing on. Picture them happy and smiling. Picture them healthy and well. Picture them overcoming a source of suffering. With each phrase, pour your entire attention into the practice. Feel their happiness. Experience their good health. Rejoice with them as they overcome their source of suffering.
Next, we need to move to someone or something toward whom we have neutral feelings. This could be a neighbor or an acquaintance. The point is that you should not have strong feelings about them one way or another. Repeat the phrases from the previous step. The goal is to (eventually) feel similarly toward them as you do toward the person you love we used in the first step.
Now, picture someone toward whom you feel negative emotions, perhaps animosity. This could be someone who wronged you in the past or someone who wronged a friend or family member. Repeat the phrases and steps we used previously. Don’t expect yourself to fill up with love for this person. The initial goal here is to tone down the negative emotions and work toward a neutral feeling. Over time, you can work toward opening your heart more toward them.
Make sure to include yourself in your metta meditation practice. Some Buddhist traditions begin with focusing on ourselves. In Eastern culture, the notion of inherent unworthiness isn't as prominent. I would recommend putting yourself first. After all, if you cannot love yourself, you cannot love others fully.
Picture yourself somewhere that you find relaxing and calming – the beach, the mountains, or just sitting at home. Tell yourself:
May you be happy.
May you be well.
May you be free from suffering.
With each phrase, picture yourself experiencing happiness, wellness, and freedom from suffering. Feel that sensation within your mind, body, and heart. Let go of your thoughts of unworthiness or selfishness. Let those feelings of happiness and joy buoy you up.
How to Do Metta Meditation with Art
Loving-kindness meditation is a transformative practice. It can dramatically change your life and outlook. However, it can also help you improve the health, happiness, and lives of others. Art can be included in your meditation to help you achieve your goals.
Implementing a formal daily meditation practice is commendable. But let’s face it, we all get busy. We all forget to meditate from time to time. However, art is a tangible reminder of what we need to do.
For instance, let’s say you commission a custom painting of a loved one and hang it in your home. Every time you see it, the painting is a pointed reminder of the love and care you have for that individual and an aid to help you meditate. It reminds you to hold your loved one in your mind and see them as already happy, already healthy, and already free of suffering. You can channel that positive energy to your loved one every single time you see the painting, even if you forget about your daily metta meditation.
How to Use a Painting (or Other Physical Focus) in Metta Meditation
Find a comfortable position in front of the painting. Look at the image and let it permeate your mind and heart. Bring your attention to your heart area as you do so. Placing your hand near or over your heart may help. Some people prefer to clasp their hands in front of their chests. Note the feelings the painting evokes – love, care, a wish for happiness, and good health toward that person.
As you experience the emotions, recite these lines to yourself.
May you be happy.
May you be well.
May you be safe.
May you be at ease.
May you be filled with loving-kindness.
May you be peaceful.
May you be free from suffering.
As you recite each phrase, imagine the love and care that you feel flowing outward from your heart to the person in the picture.
You can perform this practice with an image of anyone – loved ones, friends, or even a self-portrait. In fact, it’s recommended that you conduct this practice with a range of people to broaden your scope and foster goodwill.
In Conclusion
Metta meditation is an incredibly transformative practice. When performed regularly, it can help you experience goodwill toward even those you might have felt negatively toward. It can combat polarization and help you see the underlying reasons for people’s actions and attitudes. Metta meditation is traditionally done without any physical focus, but using a painting of a loved one can help in many instances. This is particularly true if, like many of us, your schedule is so full that remembering your formal daily practice isn't easy. A painting is a physical reminder of our desire to benefit others, how we feel about people in our lives, and our ability to channel positive energy with intentional practice.
Source:
https://www.healthline.com/health/metta-meditation#benefits
https://mindworks.org/blog/getting-started-metta-meditation/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4468348/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6081743/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3176989/