Mett-Meditation technique: loving kindness and its features

Meditation, this word itself sets up for calm, mental balance and the adoption of reality as it is. The most familiar to people who are not devoted to the depths of this practice are meditations based on respiratory exercises.

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For people professing Buddhism, there are still many practices, one of which is meditation called metta, and the basis for it was the eternal concepts of kindness and love.

Metta-meditation-what is it?

What is meta-meditation-it becomes clear already from its second name: "Loving kindness". This is one of the most popular techniques that helps to realize himself, his genuine emotions and feelings.
The meaning of the word "metta", which sometimes in Sanskrit sounds like "Mayri", is literally such: "loving kindness." In the most general understanding, metta-meditation is the cultivation of such qualities as good, grace, love both to oneself and to everything that surrounds. The filling of the soul leads to healing with such feelings, and therefore the ultimate goal of metta-meditation is to fill out his feelings and thoughts of meta.
With all the variety of practices of metta-meditation, its essence does not change: a person with an inhalation accepts suffering, and by exhalation-conveys happiness and love to the world around him, focusing it on himself and others.

Who needs metta-meditation?

Ideally, such a practice would not hurt each of us. But people who often experience a feeling of resentment or anger at someone, wanting the offender of evil, need her. Also, people who are difficult to put up with other people's shortcomings and the fact that people are far from always as we would like as we would like.
Indifference and lack of sympathy for other people's problemssince thoughts are busy only-this is another reason to turn to the practice of metta meditation. And the reverse side: excessive exactingness to oneself, rigid humiliation for the slightest mistake, sometimes reaching contempt or even hatred for themselves, and therefore the complete lack of love.
In addition, metta meditation will become useful for those people who suffer from frequent insomnias, experience stresses, are constantly present in their own thoughts. It’s also good to master the technique of metta-meditation to those who are related to people or animals by the nature of activity, responsible for their health, helping in development: educators, teachers, veterinarians, doctors, etc.

The technique of metta-meditation

It is necessary to relax, sit down, straightening your back and closing your eyes. For a couple of minutes, focus on your breath, controlling breaths and exhalations - your brain will “calm down” a little.
The next stage is focus on yourself. Speak to yourself everything that you want to yourself: for example, “I wish myself happiness”, “I wish to free myself from sorrows”, “I wish to be healthy”. These wishes can be pronounced in the rhythm of breaths and exhalations. After that, listen to the sensations that you experience, and mentally give your breath the direction precisely in the direction of these sensations.
Create in your thoughts the image of the one who is dear to you: a loved one, a child, a good friend, etc. All the wishes that you addressed to yourself before this, address him and mentally send him your love. After that you just breathe and listen to yourself if any feeling of tension arose. If so, think that you are directing your breath to the area where tension is felt, and then relax. If you understand that you are mentally distracting some extraneous things, concentrate all your attention only on breathing.
Now think about any person to whom you belong neutral, without positive or negative emotions: an employee, neighbor, seller from the nearest store, etc. Direct him all of the above wishes with your love. If it is difficult to do this, then try to imagine what a person who loves you feels, and forward these feelings.
Now is the turn of who you will do not know: A passerby who is remembered for something, a classmate of your child, whom you saw only in the general picture of the class ... Repeat the above ritual.
The last, most difficult, stage will be the presentation of with whom your relationship is not quite prosperouswith whom you have - mutual hostility. Focus on the thought that unpleasant people in the soul are deeply unhappy and worthy of pity. Having understood this, try to wish this person health, happiness, and the cessation of his sorrows. Do it from the heart, sincerely.
It is time for everyone to wish for goodness that you thought about during metta meditation, to everyone at the same time. And to complete your message of kindness and happiness by thinking about everyone who lives on earth, wishing them to be loved, happy and harmonious.
Just breathe and listen to your feelings. After that, slowly open your eyes, stretch with the heart, make a few movements of your neck to stretch it, in this way out of a meditative state.

What to wish for a metta meditation?

The sequence of actions and represented images for metta meditation, as a rule, remains unchanged. But standard generally accepted wishes can be varyed taking into account the specific personality you think. To do this, you need to address the person that good message that he is currently needed.
If, for example, he cannot find a worthy partner for a relationship, you can mentally address him the phrase: “I wish you to find a person who will understand you halfway”, “Let the one who will support you and show care” ...

Examples of other wishes:

“Let harmony surround you. I wish you good and happiness. ”
“I wish you to get rid of pressing problems, anxiety and fears.”
"I wish you harmony with people and nature."
"I wish you a speedy getting rid of the disease."
"I wish you to know what your purpose consists in."
"I wish you to discover the truth in yourself."
"I wish you peace of mind."
"I wish everyone to free themselves from hostility and greed."
"I wish you to gain serenity and complete calm."
"I wish you to get rid of delusions."
"I wish to feel safe."

How to formulate desires during metta meditation?

The main rule is desire should not bear the element of egoism. In other words, do not wish another what is aimed at your good. For example, you should not say to yourself: “I wish my husband to spend more money on me” or “I wish my wife to become excellent culinary and fed me deliciously.” Remember that during the metta meditation you send love, which means that your good should be aimed primarily for the good of the other.
Of course, there are exceptions. Say, you can wish for yourself so that your husband puts more efforts to tame his angry nature. This can also be wished for him during the next stage of metta meditation. Such a wish will benefit you to both by facilitating your family relationships for both parties.
By formulating a wish for yourself, try to think about yourself and other people, striving to ensure that it is aimed at the good of as many people as possible. For example, to wish yourself to be more restrained in their reactions on comments on social networks. So you will look wiser in the eyes of commentators, and create a calm friendly atmosphere for everyone else.

How to sit correctly during metta meditation?

The back should be straight, but not stiff, so as not to feel discomfort in the vertebrae. If you sit correctly, then the chest will be in a slightly raised position, which will contribute to the easier radiation of good feelings.
Put your legs in a position convenient for you, without crossing, in order to prevent a slowdown in blood circulation and possible numbness of the limbs - this will not allow you to focus on thoughts and sensations. It is quite acceptable to sit on the pillow, but you do not need to lean on the back of the seat, since this will lead to a stop of the flow of energy running along the back, and lead to drowsiness.
Do not move, and this applies even to the fingers and legs.

No need to sway, change the position of the body, scratch or rub. Remember the statue of Buddha - this is the ideal option of immobility, and should strive for it.

Any movement or move will distract you from the practice of metta-meditation, and then the result will not be achieved soon or not achieved at all.

Are extraneous thoughts permissible during metta meditation?

Be prepared for the fact that extraneous thoughts can pop up in your brain during metta meditation-this is completely normal. No need to forcibly drive them away.
Just think about the fact that at this moment you are distracted from the feelings that should fill you. After that, stop considering your thought, just “let go” it. Let it remain on its own, but you continue to listen to the sensations.
To achieve this, focus on the voltage that appears, mark it in the mind, and then try relax - Your brain will relax with the tension. It is at this moment that there will be no thoughts in it - this is the right time in order to return to meditation and continue good wishes.

What is the “Six” rule in the practice of metta meditation?

This rule will help you if you feel that your brain cannot concentrate on metta meditation, being distracted by extraneous thoughts and not focusing on the main thing-the meditation itself.

Six “R” is 6 English words indicating the following order of action:

Recognize - To realize. In other words, you should be vigilant and realize everything that the moment is filled with.
Release - Let go. You should not concentrate, do not hold the arising thoughts or the sensations that they will be on their own.
Relax - Relax. Relaxation refers to the tension of the body and mind - simply do not fix attention on them.
Re-Smile - Smile again. The technique of metta-meditation is a technique of good, which means that the more you smile, the better.
Return - return. The return refers to the feeling of love and goodwill that you send to yourself or to another. Feel him.
Repeat - repeat. Everything is clear here: continue to meditate.

How to visualize images in the practice of metta meditation?

How to imagine the image of a person? As you are more convenient and more visible, up to the point that you imagine that you are considering a static portrait or a person in motion. To facilitate the task, you can pronounce the name of the one to whom your good message is addressed, use the words that characterize it.
You do not need photographic accuracy, but strive to present the object of metta meditation happy and smiling. And do not forget about the smile yourself.
It is quite acceptable that you will see foggy, fuzzy image, located somewhere in the distance. The image can also appear and disappear - this is also normal. Do not force yourself to clearly and in detail to consider the image - this will only lead to stress, which can result in a headache. The main attention should be aimed at metta-medical itself, i.e., to fill itself with a loving kindness.

Why is a smile important during metta meditation?

Smile during metta meditation. Moreover, smile not only lips, but also mentally, with the eyes (Let even closed). The smile is very useful for meditation, because it helps to cope with the tension. She fills the mind with a feeling of joy and happiness.
The need for a smile is also proved by scientific means. According to the observations of specialists, the position of the corners of the mouth is directly related to the psychological state of a person.
If they fall, we involuntarily begin to visit gloomy minor thoughts. If the corners of the mouth rise, the brain is filled with bright optimistic thoughts, it becomes more clear.

How long does meta-meditation last?

There is no clearly defined time to conduct mett-meditation, since we are all able to reject and relax differently. Often it is recommended to start with 5 minutes, trying to master the achievement of the necessary state.
Other experts, on the contrary, advise to devote at first to practice at least 40-45 minutes, concentrating on one person.

On average, when the equipment has already been mastered, and you know how to achieve the necessary state, the metta meditation process takes from 30 to 40 minutes, which also include respiratory meditation.

During the day you can conduct as many meditation as you want. Moreover, this can be done during movement, for example, on the way to work and from work, standing at a stop or in line to the cash desk in the store.
The more often you feel the state of love and kindness, the happier your mind will become, and the more positive energy you will radiate into the universe.

What are the benefits of the technique of metta-meditation?

According to the observations of both specialists and people practicing metta-medical, such practice leads to an increase in the general emotional state, fills a person with love and joy. Many note that it has a positive effect on the body, weakening migraines and reducing the frequency of attacks. As for psycho-emotional factors, the technique of metta meditation leads to an increase in the level of empathy and rejuvenation of the brain and improve its activity due to frequent relaxation.

Love for ourselves, which we develop thanks to the technique of metta-meditation, helps the correction of a heavy nature, reduces stress, level of depression, aggressiveness, reduces emotional pressure, which exerts the burden of resentment. In addition, an improvement in social ties, relationships with people was noted.

Speaking about the beneficial effects on physical health, it should be noted studies conducted by scientists who proved that, thanks to the use of metta media technology, immunity is strengthened and to some extent the risk of oncological diseases is reduced. Dream improves, a person is easily falling asleep and no less easily wakes up.

What is a metta-prayer?

The technique of metta-meditation came to us from Buddhist philosophy. But sometimes you can hear it called the "metta-young." Why?
In Buddhism, there is no familiar concept of prayer as an appeal to the Almighty with a certain request. But the wishes that we address to others during metta meditation are dictated love and kindness. According to the Buddhist faith, based on the serene acceptance of reality, they can be formulated as a wish to all existing in the world and security, in happiness and love.
Thus, the meditation of compassion, kindness, love, which is Metta, a person seems to turn to the world around him with the wish of goodness and well -being. Such an appeal can also be considered a prayer for peace, health, prosperity. That is why metta-meditation is sometimes called metta.

How to achieve relaxation at metta meditation?

Having accepted a convenient pose for you and straightening your back, gradually relax each part of the body. Then focus on your breath, aligning it.
Relaxing, imagine the sensations that you experience in the summer in the morning when the sun does not burn, but gently warms.
Feel how heat it spreads throughout the Earth, warming all. Now imagine that you are a piece of this warm sun that gives life. After that, you can start metta meditation and sending good.

Metta Meditation: reviews

Pavel, 36 years old, Moscow: I practice metta-meditation for the fifth year. I got used to it so much that I feel the need to recharge the positive emotions that this practice gives every morning. I noticed that he began to be much more tolerant of people. And it became easier for me to concentrate attention during work, sleep improved, and disturbing states that I previously experienced periodically disappeared.
Nina, 50 years old, Vologda: I came to Mett-Meditations not so long ago-about a year ago, by accident, hit the classes that my friend attends. I was attracted by the fact that it was about getting rid of suffering, including physical ones. I was convinced of the correctness and correctness of this practice, when in six months I was able to meditate about half an hour in one position-and this despite the fact that she had not been able to sit down before, without changing the pose due to discomfort in the back. The fact that I became much calmer, more restrained, smiling, and to speak unnecessarily - this was noted by all my relatives and friends.
Svetlana, 45 years old, Izhevsk: At first I was surprised by the recommendation to constantly smile, I felt a little strange. But a few days later I noticed that this smile is really “working”. Moreover, it works both inside me (I have become much more optimistic, I do not tune in to the bad), and externally, because people do not respond to a smile, and most often smile in response. So now I wake up with a smile and fall asleep with her. And in life there are much fewer reasons for whining and grumbling.
Stanislav, 40 years old, Tikhvin: I tried the technique of metta meditation, so to speak, for the company when my friend became interested in it. At first he did not believe in the result, because he could not relax consciousness and disconnect from extraneous thoughts. I read special literature, even visited the training, and it began to work out. Now my consciousness is light and calm, it is less directed at personal, has become multilateral. I understand the main thing-we can make our life easier and easier we can, not expecting some “favorable factors”.
Lyudmila, 54 years old, Stavropol: I want to advise such a technique to everyone. No material costs are needed for her, and psychological transformations will simply surprise you. Metta-meditation is especially important to those who are burdened with a load of problems, experiences, fears.

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