THE BUDDHIST TRADITION teaches a meditation
technique called metta, which is translated as loving-kindness.
It's the culmination and end result of the practice of Buddhism,
yet it's a simple meditation that brings surprisingly good results
It only takes a few minutes, but it can
imbue you with warmth and relaxation and improves the quality
of your relationships without making you any less effective.
In fact, in relationships that are difficult for you, it will
make you more effective.
Here's how to do it:
1. In a quiet place, close your eyes and
relax for a moment.
2. Think of anything that gives you a warm,
loving feeling. It could be a memory of something someone did
for you that touched you, or some story you've read, a scene
from a movie, an image of one of your parents or children or
siblings, or any thought that generates inside you a friendly
3. Notice where and what that feeling is.
It could be a smiley feeling in your jaw; warmth in your eyes;
a relaxed feeling in your abdomen; whatever.
4. Imagine the feeling spreading slowly
throughout your body, gradually filling the cells of your body
with warm, loving feelings.
5. Slowly open your eyes, and throughout
the day, pay attention to that loving-kindness feeling whenever
it arises during your day, no matter how slight. You'll notice
it talking to someone or shaking hands or thinking about someone.
Simply notice the feeling. Pay attention to it and enjoy it.
Love and friendliness are relaxing and
enjoyable feelings. It is healthy to feel that way, and the metta
meditation brings more of those feelings into your life. It is
not only good for you, but any increase in feelings of goodwill,
whether in you or in the people you contact, helps make this
world a better place.
Read more about Metta Meditation in the