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Metta, or lovingkindness meditation is typically associated with the Anahata or heart chakra. But consider it also for the sacral (Svadisthana) chakra, which governs relationships, both with others and with ourselves.

The traditional progression of Metta meditation goes like this:

  • practice Metta toward yourself
  • practice Metta toward a person/entity of good relationship (someone you like)
  • practice Metta toward a person/entity of neutral relationship
  • practice Metta toward a person/entity of difficult relationship (someone you “don’t like”)

Are we not ALL of these to ourselves, at different times and often at the same time?

Practice this meditation to cultivate a compassionate and joyful relationship with yourself.

Begin by listening to the *meditation, taking in the words. Practice by repeating the words back to yourself. Do the meditation repeatedly, in succession and throughout your day.

*Meditation does not have to take a specific form. Just use your breath and focus your intention, wherever you are. I recommend a quiet place, seated with eyes close (traditional), awareness on the breath. But know that you can meditate in the car, on the treadmill, at your desk at work…it doesn’t have to be complicated! Your breath is always with you!