Jayney's Blog

Metta meditation is a form of meditation that focuses on cultivating unconditional love and kindness. Although it is a traditional Buddhist practice, I would like to emphasise that this type of meditation can be practised by anyone, regardless of religious affiliation.

The objective behind Metta meditation is to unlock our intentions and motivations. In turn, this can help you to thrive both professionally and personally. The basis of this form of meditation includes cultivating a sense of love and kindness for ourselves and others. Whilst it does not always come as the most natural response, demonstrating these qualities has notable health benefits and can reduce negative emotions. These include stress, anxiety, and anger- emotions typically associated with a lack of self-compassion. 

A 2013 article produced by PubMed also references a link between Metta meditation and longer Telomeres in women. Telomeres are the DNA structures found at the end of each chromosome and protect crucial DNA material. With several factors, including ageing and chronic stress, Telomeres can naturally shorten, compromising our longevity. Metta meditation is said to work to combat this by mitigating stress factors.

Metta meditation can also help us connect with our inner wisdom and intuition. When we connect with our intuition, we can make decisions aligned with our values and goals. Another proposed benefit is that it helps to improve our relationships with others. This improvement is due to the encouragement to cultivate compassion and understanding for others. When you can understand and connect with others, you are less likely to experience conflict in your relationships.

Methods for practising Metta meditation

One of the practices of Metta Meditation that I have found to be particularly impactful is the internal repetition of Mantras.

Make yourself comfy, with your eyes closed, and then begin to imagine what you wish for your life. Frame these into three or four phrases. 

Traditionally, these are the kinds of phrases that Metta practitioners use:

May I be healthy, May I be happy May I be safe from harm.

Find what works best for you and say your phrases silently to yourself.

Next, you simply repeat these phrases, each time directing them at different people. 

So, for example, next direct the metta towards someone you feel close to, thankful for, or someone that has been kind to you. 

The next step is to bring to mind a neutral person – somebody you neither like nor dislike. This person could be someone you see as you go about your day and have no particular feelings for one way or another. This part of the exercise can be tricky as we formulate opinions about others – even subconsciously.

The next step can be challenging. You must bring to mind a person you do not like – or who you are having a difficult time with and direct the metta to them.  

Finally, send the metta towards everyone and everything universally: For example: “May all beings everywhere be healthy, May all beings everywhere be happy, May all beings everywhere be safe from harm.”

Feel free to create your own set of phrases – and mindfully repeat them, focusing on emanating feelings of loving-kindness.

For more exclusive advice, visit my website, or reach out on one of my platforms. I adore hearing from you. 

All my love,

Jayney