Welcome to the Cyber Temple
To the loving memory of Golnar Sahba (Rafi'i)
Metta Meditation
The word metta is a Pali word that means loving kindness. In Buddhism, there is much emphasis on acquiring this virtue. It is assumed that if we adopt this attitude and manifest it in our thoughts and deeds, we will achieve peace in our inner and outer worlds. A typical metta meditation session takes 20-30 minutes.
To start a metta meditation session:
- Sit comfortably with your eyes closed while you focus on your breathing for a few minutes. Visualize yourself at any age and in any surroundings with which you feel comfortable.
- Choose three or four phrases that convey your deepest wish for yourself, and gently repeat them over and over again. For instance, picture yourself as a mother would hold her child, and, with love and gentleness, repeat these phrases to yourself for about ten minutes: “May I be well, may I be happy, may all things go well for me.”
If your mind begins to wander, lovingly bring int back to the metta phrases.Sending ourselves care may sound selfish and egotistical but, in reality, it is not. We can only love others if we first manifest love and self-respect to ourselves. Imagine the opposite. If you hate yourself and have little or no self-respect or confidence, would you be able to manifest genuine love and respect towards others? If you feel any discomfort arising, just let the feeling pass by like clouds in the sky and take a few breaths.
3. Next, visualize a family member, a friend, a colleague or anyone who is important to you. Think of their inner goodness, their kindness to you and their contributions to the world. Then, silently and slowly, send them the same metta phrases you have sent yourself. For instance, say: “May you be well, may you be happy, may all things go well for you.”