Metta Kindness Practice

The Buddha gave a beautiful teaching on the development of lovingkindness called the Metta Sutta (also known as the Karaniya Metta Sutta). I think it’s a perfect practice to follow during the darker, quieter winter months.

To begin, find a comfortable seat, take a few moments to quiet your mind and focus your attention on your breath. Noticing the inhale and exhale, feel the air flowing in and out of your nostrils. You will begin by offering Metta to yourself. If distracting thoughts arise, acknowledge them, you can make a mental note or label them and then gently return to your concentration.

Visualize yourself and repeat the following phrases several times:

May I be safe.

May I be happy.

May I be healthy.

May I be at peace.

May I be free of suffering and the roots of suffering.

When you feel connected, move on to a person that you love, someone who makes you feel joy. Visualize them and repeat mantra to them:

May you be safe.

May you be happy.

May you be healthy.

May you be at peace.

May you be free of suffering and the roots of suffering.

Next, chose a neutral person. It could be the person at the grocery store, bodega, someone in your neighborhood… anyone you feel no strong connection to. Visualize this person and offer the mantra to them: May you be safe… May you be…

Now move on to a person who you are in conflict with or struggle with somehow. Offer them the same mantra: May you be safe… May you be…

Finally, repeat the mantra for all living beings, yourself included:

May we be safe.

May we be happy.

May we be healthy.

May we be at peace.

May we be free of suffering and the roots of suffering.

Sit and take 3 – 5 breaths before opening your gaze and when you feel ready, gently open your eyes.