Loving Kindness Meditation, or Metta Meditation, is a particular type of mindfulness practice. It's not meant to be viewed as some kind of voodoo spell of love and kindness or anything, just a nice way of thinking of others warmly and positively. If you frequently wish goodwill and happiness on someone who is...unpleasant, you may eventually respond to them more positively. What an idea! Above is a very basic example of Metta. I like a more extended version in which the meditator begins with the self, then to a benefactor, followed by someone you interacted with recently but are indifferent to (i.e. Cashier at store), then someone causing negative emotions, then onto larger and larger groups (i.e. your coworkers, community, state). When doing this in a group with someone guiding the meditation, I've really enjoyed having the guide use specific examples of groups of people to think about within the community like homeless individuals downtown, everyone working in the capitol building, patients, guests, and staff at the hospitals, etc. If you don't actually take the time to stop and reflect, this won't be very meaningful. However, it has the potential to put things in perspective for you if you're feeling irritable or stressed, and generally leaves you feeling calm and thankful. There is a George Washington Carver quote that comes to mind when I think about Loving-Kindness Meditation:
"How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving and tolerant of the weak and strong. Because someday in your life you will have been all of these."
Well, that's what I get out of Metta Meditation anyhow. Maybe you'll take something else away. Sometimes this is a good mindfulness exercise at times when you're being particularly hard on yourself, as well. Try it out, and feel free to change up the mantra to whatever floats your boat. Peace & Blessings, y'all.
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