Mettā, or loving-kindness, is the first of the “four sublime attitudes” in Buddhist philosophy, and is popularly used as a form of meditation.  Developing loving-kindness toward ourselves and others brings increased harmony in relationships, peace of heart and mind, and a deeper, more meaningful connection to the world around us.  Meditation on mettā can help us overcome anger, hurt, and resentment.  It is often said that forgiveness benefits the forgiver more than the receiver, and mettā can be a practice in moving toward forgiveness, compassion, and consideration. 

Mettā meditation is a pretty positive concept!  And according to a study at the University of Wisconsin* a consistent mettā meditation practice actually changes the brain to allow for more empathetic and compassionate mental states and thought patterns!  (You know I love those brain studies!)

(*Regulation of the Neural Circuitry of Emotion by Compassion Meditation: Effects of Meditative Expertise)

We are all “searching” for more peace of mind, heart, life…and it looks like meditating on mettā is a good practice to keep in mind.  Over the past several weeks in my yoga classes, mettā has been the theme.  I used the “five part” traditional mettā meditation:

• Mettā to oneself
• Mettā to a loved person
• Mettā to a neutral person
• Mettā to a difficult person/enemy
• Mettā to all beings

In our first practice, we focused on self.  Practitioners were encouraged to use loving-kindness during the asana flow by observing their reactions to the postures and sensations, and using any fear, anger, or frustration as opportunities to send mettā to themselves.  I started class offering a mettā mantra that the yogis were encouraged to repeat to themselves through class.  I printed this meditation on cards for students to place at the top of the yoga mat, and take home for the fridge or bulletin board. 

This mantra was used through the weeks, replacing “I” with the appropriate name or pronoun for that mettā stage.  Asanas that bring more attention to mettā would be heart openers and backbends, as well as any restorative poses and practices.  Hip openers release tensions that may be built from negative emotions, so releasing here allows more room for mettā.

Mettā can be practiced with anything and anyone.  It can should be meditated on for a specific event or group of people who may be hurting, such as disaster victims.  There are numerous sources for mettā meditation on the web, in print, video, and audio.  Here are a few that I enjoyed learning from:

• The Practice of Mettā Meditation offered information and some beautiful mantras that were written by the author.
• Lovingkindness meditation at wildmind.org is an extensive resource of information, history, and examples.
• Lovingkindness (Mettā) Meditation FREE audio by Lisa Dale Miller
• How To Do Mettā Meditation outlines the basics.

How do you practice mettā in your life?  Do you meditate or cultivate another way?