Metta meditation is a form of Buddhist meditation that has been practiced for thousands of years. In Pali, a language closely related to Sanskrit once spoken by the people of northern India, metta means positive energy and kindness towards other people. We understand the benefits of this practice and explain how to meditate correctly.
Features of "metta"
The purpose of this ancient form of meditation is to cultivate kindness towards all the people around you. It helps to control negative emotions and get rid of them. Like other types of meditation, this practice is beneficial for mental and physical health. The technique involves repeating positive phrases directed at oneself and others. To do this, you need to silently pronounce words that express good intentions. Here are some sample wishes: "May I be happy and healthy" or "May we be safe, free from suffering."
How this type of meditation differs from others
Firstly, Metta meditation promotes a healthy sense of self-compassion... In order to love other people, you first need to accept and love yourself. This practice can help you deal with insecurities and over-criticism. The second benefit - metta relieves stress and improves mood: the feeling of gratitude increases the feeling of satisfaction with life.
Regular practice will reduce physical pain. The emotional state directly affects the pain tolerance. And if negative emotions lower the pain threshold, then positive ones have the opposite effect.
Meditation prolongs life. Telomeres - the structures of DNA at the ends of chromosomes that protect genetic information - get shorter with age. Biological aging begins, and chronic stress only accelerates this irreversible process. Those people who are always in a good mood and a positive attitude tend to look younger.
Finally, the Metta Meditation Strengthens Social Bonds... Good wishes on a subconscious level influence thinking and perception of the surrounding world. When we are happy with ourselves, it becomes easier for us to accept and understand other people.
How to practice
Choose a place where no one and nothing will distract, then follow these steps:
1. Sit in a comfortable position. Close your eyes. Inhale slowly, deeply through your nose, exhale through your mouth. Continue to breathe evenly at a comfortable pace.
2. Focus on your breathing. Imagine the body being oxygenated. Focus on your heartbeat.
3. Choose a kind, positive phrase. Address the wish to yourself. Repeat the words silently, understand their meaning. Do not be discouraged if you suddenly get distracted, just go back to repeating the phrase (you can change it).
4. Now think about your family, friends. You can imagine one person, several or all at once. Address them the same request. Realize the meaning of words, think about how you feel.
5. Continue to repeat these words, connecting neighbors, acquaintances and those you don't like to addressees. Accept your emotions, even if they are negative. Repeat the phrase until you feel the negative emotions begin to subside.
Source: www.womanhit.ru