In a preliminary exercise to Metta meditation, we realize that all people have good qualities and a need for belonging and happiness. This insight forms the foundation on which we build a bridge of empathy and compassion - a bridge between the self and the other.
Metta meditation – connection with yourself
In the first Metta meditation, we imagine that we are sitting in a circle of people who show us affection and goodwill. People who really care about us or have cared about us. People who inspire us and are role models. People from the present and the past. They all create a field of goodwill, care and love around us.
While we sit within this circle and receive the attention of these instagram data people, we simultaneously direct our attention to ourselves and say the classic Metta phrases to ourselves.
Classic metta phrases include: May I be happy. May I be mentally healthy. May I be physically healthy. May I live in safety. May I have a pleasant life.
Once we have nurtured our sentences for a while, we direct our attention outwards to the circle and pass on our good wishes to the people sitting there. In this way, loving networking and connection is created.
Metta meditation – connection to other people
In a second Metta exercise, we expand our meditation to include other people. We first think of a person who is well-disposed towards us or a person who inspires us. We weave a field of the classic Metta phrases between him/her and ourselves. May you be happy. May you be healthy. May you live in safety.
Next, we think of a good friend and send them our words of concern. Then we move on with our good wishes to a friend who is currently going through a difficult life situation. Finally, we think of a neutral person we meet in everyday life. For example, the cashier in the supermarket on the corner or a bus driver. Finally, we turn to someone we find difficult. We send goodwill and concern to all of them.
By the way, when you think of a "difficult person," it is not necessary to immediately think of the person who causes us the most problems of all, says Sharon Salzberg. A person with whom we have small everyday problems is completely sufficient as a person to practice with, otherwise the exercise will be too difficult.