Metta Meditation: 5 Benefits and Tips for Beginners

Metta meditation is one of the most popular vipassana techniques. This insight meditation is for bringing peace and tranquility into one’s own heart and sending loving kindness, along with compassion to others.

How to Begin a Metta Meditation

While sitting comfortably with a straight posture, begin to take slow, deep breaths while keeping the eyes closed. Once feeling relaxed, focus the mind on feelings about health, well being, and happiness. Take these feelings and turn them into a positive feeling of loving kindness or friendliness. With an open heart, begin thinking kindly of yourself.

Now, in the mind say, “May I be happy,” while envisioning being happy. Remember, in order to truly love others, one must first love themselves. Continue to bask in this positive, loving environment for as long as desired until ready to end the meditation.

Sending Loving Kindness to Others

Once comfortable with sending loving kindness to yourself, it’s time to start sending it out to others. Metta can be sent to friends, teachers, or relatives, along with neutral people and even enemies. When getting ready to send loving kindness, first envision the group of people it’s being sent to in the mind’s eye, then begin to send them metta.

When choosing neutral people, pick a group of people in which no emotions are attached. In order to build skill in sending metta, it’s best not to send to enemies until skilled at sending to familiar people and neutral people. When sending loving kindness, a couple of ideas of what to mentally say are, “May these people be happy,” or “May these people live with peace and joy.”


Metta and Universal Connectedness

One might first wonder why should a person should send loving kindness to their enemies. Try to envision everyone being a part of a universal connectedness or a collective unconscious, as Carl Jung referred to it. In other words, in sending kindness to an enemy, it’s also sending kindness to yourself. The more kindness a person feels, the more compassion they can feel towards others.

The vipassana technique known as metta meditation is a form of insight meditation that allows a person to further open their heart to not only accept loving kindness, but, to send it to others as well. When practiced over time, true love and compassion are achieved which projects positive energy to the collective unconscious that is said to be shared by all people.


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