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In metta meditation, we direct loving-kindness toward ourselves and then, in an extended sequence, toward someone we've fallen in love with. Someone that we are neutral towards. Someone we have trouble with. And finally towards all sentient beings everywhere without distinction.
1. What is Metta Meditation?
In Buddhism there are many types of meditation, including Metta meditation. This type of meditation comes from India, Metta means very positive energy and kindness towards everyone else.
When practicing this meditation, it is also called loving-kindness meditation. The goal of metta meditation is to cultivate kindness for all sentient beings, including yourself and your family, friends, neighbours, acquaintances, difficult people in your life, animals.
The main technique of metta meditation consists of reciting phrases that are positive for yourself and these sentient beings.
Metta meditation is like any other type of meditation. Practice and perseverance will bring many benefits to human health such as: Mental, physical and emotional. And especially it is very useful for reducing negative emotions towards oneself and for others.
2. Things to know about metta
Metta meditation it has been used for thousands of years. Different traditions approach the practice in different ways. However, all forms of metta meditation share the same goal of developing unconditional positive emotions towards all sentient beings.
This includes feeling: Joy, trust, love and esteem, gratitude, happiness, appreciation, pity.
To bring out a lot of emotions from the person you are, in your mind you silently recite with phrases for yourself and those around you. These phrases are used to express kind intentions such as:
May I be safe, at peace, and free from suffering. Pray for me to be happy. Pray for me to be healthy. Wish you strong and confident. It is important to repeat each phrase with care.
3. What are the benefits of Metta meditation?
3.1. Promoting compassion
Since metta meditation involves chanting kind words to yourself, it can promote feelings of compassion. The idea is that you have to love yourself before you can love someone else.
Compassion can also reduce negative emotions towards yourself, including: Unworthiness, lack of confidence, judgment, resentment, self-criticism.
Regular metta meditation has the potential to increase compassion and mindfulness in people with post-traumatic stress disorder.
3.2. Reduce stress and anxiety
Mindfulness meditation can significantly reduce anxiety symptoms. When you practice mindfulness meditation regularly, it also reduces inflammation and reduces stress.
According to experts, when we meditate, we develop compassion and compassion. People themselves are seen all problems in a more positive way. From there are our feelings of love and gratitude.
These emotions can increase your satisfaction with life, thereby reducing stress and anxiety.
Thiền chánh niệm có thể làm giảm đáng kể các triệu chứng lo âu
3.3. Reduce physical pain
Metta meditation also partially relieves minor physical pain. The effect was similar in people with frequent migraines. The researchers found the lower pain levels were due to the stress-reducing effects of metta meditation. Negative emotions can also decrease your tolerance for pain.
3.4. Improve longevity
Telomeres are the DNA structures at the end of each chromosome. They have the effect of protecting genetic information.
As we age, our telomeres naturally shorten. Chronic stress can accelerate this process, causing faster biological aging.
Stress-relieving activities, like metta meditation, can lessen this effect. Metta meditation is associated with longer telomere lengths. The researchers speculate that this approach could help improve life expectancy.
3.5. Strengthen social connections
Metta meditation helps life and social relationships to be firmly connected. That, allows your outer life to be compassionate and understanding with one another.
Plus, as you develop narcissism, you may be less likely to view yourself negatively. This makes it easier for you to keep space for others, which in turn can foster more positive connections.
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