An Introduction to Metta Meditation
The Dhammapada says, “Hatred cannot coexist with love and kindness. It dissipates when supplanted with thoughts of love and compassion.”
Metta meditation (also referred to as Loving-kindness meditation) is an ultimate form of generous and selfless love towards ourselves and others.
Metta is a Pali word for benevolence, friendship, affection, and kindness. This form of meditation is one of the most soothing ways of putting together and practicing the four qualities of love – friendliness (Metta), appreciation and joy (Mudita), compassion (Karuna), and equanimity (Upekkha).
Metta meditation is free from any expectations or bindings. Practitioners of Metta Meditation do not do this practice to accomplish a goal or prove a point; rather the goal of Metta Meditation is to cultivate joy, appreciation, love.
Unlike many meditation practices, Metta meditation usually begins with us focusing on ourselves, because as Buddha said ‘unless we treat ourselves with love and compassion, we cannot reflect the same on others.’ Once we start experiencing self-love and self-compassion for ourselves, we can show the same to others too.
Benefits of Metta Meditation include increased self-compassion, increased focus and attention, and a deep sense of emotional strength.
Many regard Metta Meditation as an excellent way of self-healing, as well as a good way to pacify the mind.
There are four main factors of Metta Meditation that accounts for its universal applicability:
It is an all-inclusive method that works for all ages, personality patterns, and personal situations. There is no specific target population for this meditation.
Loving-kindness meditation requires no prior set up or arrangements. It is one of the most flexible forms of meditation that we can practice anywhere, at any time, and any pace.
It does not induce a sentimental feeling of goodwill; neither does it impose any obligation for goal fulfillment. The only thing the practitioner needs to focus is on the process.
The effect of loving-kindness meditation lasts for a lifetime. Regular practitioners find this meditation to be an excellent way for self-disclosure, motivation, and empathy – the basic positive emotions that create a healthy mind.
A look into the research surrounding Metta Meditation
Mindfulness practices, such as Metta Meditation are becoming more popular day by day.
There are several scientific studies and literature reviews on mental health and meditation suggest that mindfulness practices, alone or in combination with other forms of therapy and treatment, enhance brain activities related to emotional regulation, stress management, and immune functions .
In fact, there have been several neuroimaging studies that indicate that compassion-based meditation practices such as Metta Meditation, help regulate the functioning of the limbic system, a brain site that is in charge of processing emotions and empathy. These studies show great potential for Metta Meditation to be a useful tool for the clinical population in helping address cognitive and behavioral issues.
Metta Meditation has been proven to soothe the mind and reduce subjective feelings of suffering. Traditional Buddhist practices in different parts of the world consider Metta Meditation as a pathway for cultivating happiness, appreciation, satisfaction, and ultimate acceptance in life.