So when I was listening to a podcast recently and it was about Loving Kindness Meditation, it served as a reminder of something that I used to do daily for years. It’s also called Metta Meditation and it is a practice that cultivates feelings of unconditional love and goodwill towards yourself and others. It involves mentally sending positive and supportive messages to yourself and then expanding that intention to encompass loved ones, strangers, and ultimately, all beings. And who would say no to receiving some positive messages of love and goodwill right now?
In 2021, my life was ripped out from under me by an unexpected divorce and I was trying to find the pieces to build it back. I had originally read about Metta Meditation in one of the many books about healing and I was so intrigued that I started a practice that day. I felt it was a way to heal my broken heart and I would have done anything to be one step closer to healing. Many of us are searching for a way to heal ourselves at this moment too. Many of us feel stuck and overwhelmed.
How It Works
I started by choosing five people: myself, someone I care about, an acquaintance or total stranger, someone that is going through a challenging time, and a person I am having a difficult time with personally, and finally all beings. Sometimes I chose persons that I had died, like my grandparents and mother, and random people I had encountered in public. Sometimes I repeated the same people each day and sometimes they were different. It really depended on where my mind was at in the moment.
First, start with yourself and say out loud (it’s more effective to hear the words): “May I be safe. May I be healthy. May I be happy. May I live with ease.” Then you extend the same words to the person, or thing or animal, you care about: “May ‘insert name’ be safe. May ‘name’ be healthy. May ‘name’ be happy. May ‘name’ live with ease.” You continue with this repetition until everyone, including all beings, has received your message. If sending positive messages to someone who you feel did you wrong doesn’t feel right to you yet, you can skip this person until you feel ready. Believe you me, it took a while for me to send my former husband these positive messages.
So What?
Research has indicated that this specific mindfulness practice can boost empathy, reduce stress, anxiety, and depression, and strengthen feelings of connection. It can also help cultivate positive emotions and promote well-being for yourself. I was desperate to feel relief from the inner turmoil I was experiencing, and amazingly, I did begin to feel better, even in a small way. It didn’t make all of my pain miraculously disappear, but it did ease it for a little while. What if it could do the same for you in your life right now?
I know it’s hard to think about sending positive messages to so many people in our lives. Many of those people could be our own family members or once-upon-a-time close friends. We may feel they don’t deserve our good thoughts or our empathy. I don’t claim that Loving Kindness Meditation will save the world. But, if it helps us feel better internally, how could we continue feeling angry or bitter? These things only lead to further fear and hatred, and the last thing the world needs right now is more fear and hatred.
One meaningful action, small or big, really can have ripple effects on the web of life, the connections we all share as humans with nature. We are part of nature, and whatever happens in or to nature will also happen to us. This kind of practice might just provide some sustainable hope in the years ahead. If it does nothing else, it can help you have a better day. We have nothing to lose by trying it.
If you want to learn more about LKM, follow the link here:
