Loving Kindness Meditation

I had not heard of loving kindness meditation, or Metta, before reading about it recently in the Kansas City Star. It is a form of mindfulness that can benefit both yourself and others, according to Abbey Bender, who wrote the article. It is very simple and can be done anywhere. You just need a quiet place and about 20 minutes to relax and focus.

Bender suggests that you apply loving kindness meditation to yourself as well as others. She suggests using traditional Metta phrases, such as "May I be filled with loving kindness. May I be safe from inner and outer danger. May I be well in body and mind. May I be at ease and happy."

You can use your own words, or focus on one or two phrases or mantras. According to meditation teacher Jack Kornfield, practicing loving kindness "doesn't always feel natural, and that's okay. It may also bring up feelings contrary to loving-kindness, feelings of irritation and anger." We just need to be patient and gentle with ourselves, he says. 

Even when other thoughts come to your mind, just receive them with "a spirit of friendliness and kind affection." Bender stresses not to criticize yourself, but rather dwell on feelings of happiness, safety, health and healing. This meditation can include even people you don't like. 

The benefits are plentiful. It can increase your self-esteem and make you more compassionate toward others. An article in Psychology Today mentions 18 science-based ways Metta meditation can help those who make it a regular practice. Some surprising benefits include "slowing biological aging and decreasing migraines and chronic pain." 

Learning how efficacious this kind of meditation can be was a real eye-opener, and a confirmation that even short periods of quiet time can do everyone some good.