The Art of Empathy, Love & Compassion: Metta Meditation

Transforming Empathy & Raging Empaths into Compassion

We talked a lot of about empathy and some of the pitfalls of being overly empathic and actually suffering from taking on energies from people around you. Then we talked about raising our vibration to the level of compassion vs empathy. They are 2 very different things. One hurts, the other is much easier to send. This reminded me of metta meditation or sending love & kindness.

Meditation has been around for thousands of years and has been used for a variety of purposes, from reducing stress and anxiety to improving focus and mindfulness. But did you know that meditation can also have a profound impact on our relationships and the way we interact with the world around us? This is where metta meditation, also known as compassion meditation, comes in.

Metta Meditation

Metta meditation is a practice that involves sending love, kindness, and compassion to oneself and others. This may sound simple, but the effects can be profound. When we focus our minds on love and compassion, we shift our perspective from one of judgment and negativity to one of understanding and kindness. This shift can then have a ripple effect, touching not only ourselves, but also those around us.

One of the most inspiring aspects of metta meditation is the impact it can have on our relationships. When we are kind and compassionate, we are better able to connect with others on a deeper level. We can listen more attentively, respond more compassionately, and communicate more effectively. This leads to stronger, more fulfilling relationships and a greater sense of community and connection.

But how do you get started with metta meditation? It’s actually quite simple. All you need is a quiet place to sit, a comfortable posture, and the willingness to focus your mind and be present in the moment. Start by setting a timer for your desired length of time and begin to focus your mind on the practice of sending love and kindness to yourself and others.

One way to do this is to repeat the following phrases, either silently or out loud, focusing on the feelings of love and kindness as you do so:

  • May I be happy.
  • May I be healthy.
  • May I be at peace.
  • May I be filled with love and kindness & wisdom. (Thanks for the suggestion Karuna the word wisdom is an addition here).

Next, focus your attention on a loved one and repeat the same phrases for them:

  • May you be happy.
  • May you be healthy.
  • May you be at peace.
  • May you be filled with love and kindness & wisdom.

Repeat this process for your tribe & your whole community.

Now repeat this process for someone who triggers you or you have conflicts with. It could be a difficult person, such as someone who has caused you harm or frustration. This can be challenging, but it is a powerful way to cultivate compassion and let go of negative feelings.

The effects of metta meditation can be profound, but it can also be difficult at first. It’s important to be patient and non-judgmental with yourself as you practice. It may also be helpful to join a meditation group or attend classes to receive support and guidance.

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