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How to Find a Loving Heart Using Metta Meditation

Updated on May 10, 2011

Loving Kindness to Heal Hurt

Metta meditation or practice is a Buddhist tradition that enables you to purify your heart by cleansing it of negative emotions. The primary causes of dis-harmony, according the Buddhists are hatred, anger, selfishness, judgement and fear. Continuing to practice the Metta meditation can enhance your life, but it is also a benefit to the whole human race, as you will be able to learn to love both those that it is easy to love, and those that it is not.

Metta meditation can help with replacing self- hatred for happiness. It can heal narcissism and self-obsession. It can initiate healing in difficult relationships and it helps to life depression.

How to practice Metta meditation

Find a sacred space and sit comfortably. Close your eyes and relax every muscle in your body. Focus on the breath and then sink into your heart. Imagine a flame burning- the flame of loving kindness. With each breath, feel the flame getting stronger. Feel your heart expanding and softening and opening.

Loving kindness towards yourself:

Say this prayer to yourself whilst reflecting on your basic goodness and desire to love and be loved:

May I dwell in the heart

May I be free of all suffering

May I be healed

May I know my wholeness

May I be happy and at peace

Loving kindness towards another:

Think of someone you care about, and love deeply, and from your heart to theirs, say:

May you dwell in the heart

May you be free from suffering

May you be healed

May you know your wholeness

May you be happy and at peace

Loving kindness towards a person you do not know:

This can be someone that you know to say hello to or pass on the street. Say with great tenderness:

May you dwell in the heart

May you be free from suffering

May you be healed

May you know your wholeness

May you be happy and at peace

Loving kindness towards someone difficult:

Think of someone who challenges you, or has hurt you, or makes you angry. Be willing to see the light that they are, saying:

May you dwell in the heart

May you be free from suffering

May you be healed

May you know your wholeness

May you be happy and at peace

Loving kindness to all beings:

Open your heart to expand further and bless all those you live with, your extended family and friends and neighbours, people from you town, country and all beings who dwell on earth, wishing them love, happiness, freedom and peace:

May all beings dwell in the heart

May all beings be free from suffering

May all beings be healed

May all beings know their wholeness

May all beings be happy and at peace

“Sustaining a loving heart, even for the duration of the snap of a finger, makes one a truly spiritual being” The Buddha.

In the climate of chaos that the planet and human beings seem to be engaged in, this meditation can be extremely powerful to help you and others find peace.

Written by Caroline Nettle

Other articles written in the same vein:

Are You Afraid of Death?

Learning To Say "No" When You Mean "No"

Ho'oponopono- What Is It And How Can It Help You?

The Truth About Relationships

Being Right- How Important Is It?

From Victimhood To Personal Victory

Does Reading About Positive Thinking Make Us Depressed?

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    • KenWu profile image

      KenWu 5 years ago from Malaysia

      I will definitely give this a try! Heard of this Metta word few years back and now the interest about this emerge again.

    • Spiritual Growth profile image

      Spiritual Growth 5 years ago from Bristol, England

      Thank you Crystal Tatum! Love to you! xxxx

    • Crystal Tatum profile image

      Crystal Tatum 5 years ago from Georgia

      Very beautiful. I especially like that this meditation can be applied to others. Voted up.

    • yoginijoy profile image

      yoginijoy 5 years ago from Mid-Atlantic, USA

      Metta meditation is certainly one method of helping ourselves first so that we can later help others. Great topic for a hub! How long have you been meditating? Do you have a preferred technique or techniques? I too write about meditation and couldn't imagine living without it! Peace!

    • aslanlight profile image

      aslanlight 6 years ago from England

      I like the simplicity, in your hub and the meditation. We're truely powerful when we meditate!

    • Fossillady profile image

      Kathi 6 years ago from Saugatuck Michigan

      Keeping this one to try...thank you Caroline

    • Denise Handlon profile image

      Denise Handlon 6 years ago from North Carolina

      While I support you in your suggestion here, with the Metta Meditation, (I too have a daily meditation practice), I also realize, both through my own experience and through observing people, that it is not merely practicing a meditation that creates a loving heart.

      There is much healing that needs to occur and that often takes understanding the wound of self hatred, in order to metabolize and integrate the loving spirit, and open the heart.

      Thanks for sharing this beautiful meditation.