The word Metta is loosely translated from Pali as "loving -kindness" and it's often referred as Loving -Kindness meditation in the west. It's a means of expanding our capacity to give and receive love- progressing from a self focus, to a dear loved one, a neutral person, and one whom we may have had a difficult relationship with. Finally it ends with offering Metta to all. Common Metta phrases are -May I (or He/She) be happy, may I be well, may I be at peace. The traditional phrase I first learned was - May I be happy, may I be at peace, may I be free of suffering and the cause of suffering. The phrases that are most comfortable for you are the best.
Begin by sitting upright - a chair is fine or a meditation bench or cushion. Avoid laying down as it will often lessen the focus of the meditation since it more often leads to sleepiness. Relaxed yet aware is what we're for. Next focus on the breath - nothing special is done - simple awareness for a few moments of the in breath, the out breath. Simple, easy breathing. Then focus on the heart and imagine a time when you completely loved and felt safe and comforted. Spend a moment here, soaking up this loving feeling. It's time to once again offer this love to yourself - slowly begin to repeat the phrases to yourself. May you be happy, may you be well, may you be at peace. It's the intend behind the words that matters. Freely give yourself this love and comfort - it was meant for you and it was meant to expand within you. And with this expansion begin to offer it to a loved one - the same phrases, the same intent and the same meaning. Give freely. And expand further. Move onto the neutral person - perhaps someone who served you coffee recently or sold you the morning paper. Offer them the love and compassion that is your gift to give as you have expanded in love so greatly that it cannot be held by you alone. And now the difficult part - the person who has been disagreeable towards us, who we may hold a grudge against. Start with someone that may not be too difficult to work with at first, yet someone that is also a challenge to forgive. Don't worry about feeling a strong discomfort with this, or with the mind wandering at any time. Just keep returning to the slogans, focusing on the heart and giving all of the love and compassion you now own. It's a practice. We do get better at it. From here. spending as much time in each portion as comfortable with - offer Metta to friends, family and the community. Give Metta to your hometown and state and county. Offer Metta to the world and finally to all individuals in the world, all sentient beings in the world and beyond. Spend a few minutes again with the breath. Open eyes. And that's it. As little as 10 minutes. Or as long as needed. Usually it's a 15 to 20 minute meditation for me.
Of course these are very basic instructions and a quick search on the Internet will provide much more detailed directions. But it can get you started.
The Buddha offered these 11 benefits from the practice of Metta -
You will sleep easily. 2) You will wake easily. 3) You will have pleasant dreams. 4) People will love you. 5) Devas [celestial beings] and animals will love you. 6) Devas will protect you. 7) External dangers [poisons, weapons, and fire] will not harm you. 8) Your face will be radiant. 9) Your mind will be serene. 10) You will die unconfused. 11) You will be reborn in happy realms.
From my own perspective I have experienced a disappearance of "self" during Metta practice. There was only love, the giving of love, the receiving of love. Only love. It was a momentary flash, a brief ego-less state of truth. Yet it was enough, more than enough - to wish for precious moments more.
Peace,
Eric
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