How to do Meta “Loving Kindness” Meditation

Meta, or loving kindness, is a beautiful Buddhist practice. Meta is heart centered energy that is generated for your well-being along with the well-being of others. Buddha used the analogy of the care a mother gives her only child. Loving-kindness is the result of a compassionate, open heart.

To practice meditation, sit in a comfortable seated position. Elevate your hips and feel your sit bones connected to the earth. Take two or three deep breaths with slow, long, and complete exhalations. Put any thoughts about your day aside. Allow yourself the space to just be.

Now feel or imagine the breath moving through the center of your heart. When your breath comes into your heart, feel it become a beautiful soft green light, watch it expand and begin glowing with love. As you breathe deeper, this loving, beautiful, soft green glow expands. While you quietly breathe, you see the loving green glow entering every cell of your body. With loving intention, mentally repeat, slowly and steadily, the following or similar phrases: May I be happy. May I be well. May I be safe. May I be peaceful and at ease. You now feel serene, completely and totally full of Love.

You can now begin to use your breath to allow this soft, green glowing Love to release out to others. You feel or imagine the soft green glow of loving kindness growing out beyond your being. Using your breath connection with your mind, you are able to direct this wonderful light of love out to someone in your life who you know would welcome this amazing feeling of unconditional Divine Love. Breathe the green glowing light towards this person. See or imagine them breathing in this soft light, filling their entire being. Watch as it grows and expands within them. Then slowly repeat phrases of loving  kindness toward him or her: May you be happy. May you be well. May you be safe. May you be peaceful and at ease.

Continue to bask in your connection with this serene state of pure Divine Love. Know it has manifested through you into the world.  Allow your breath to continue to soothe your entire body as you go about your life….breathing in Loving Kindness for yourself…breathing out Loving Kindness for all beings. Love!

Charlene Adelmann, Oasis Yoga & Meditation, MN, Yoga Teacher

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