Loving kindness

Meditation for developing of Love

The loving-kindness meditation, also called kindness meditation or metta meditation, helps the practitioner to develop a permanent positive attitude towards himself and others. Its origins go back almost 3000 years to India. It was and is practiced in one form or another in both Buddhism and Hinduism and is known here as Metta Bhavana. Through the influence of Zen it has also found its way into Christian practice and supports the Christian commandments "Love your neighbor as yourself!" and "You shall love your enemies!" Metta is often translated as loving kindness or kindness of heart and means the non-adherent love or charity in contrast to romantic love.

In the course of meditation, the loving-kindness is directed one after the other to five objects, namely oneself, a friend, a neutral person, an enemy and finally to all four people at the same time extending to all people or beings. In each phase, an attempt is made to visualize the person in question and as vividly as possible, especially his positive qualities. Then the meditator develops a feeling of kindness, benevolence, and connectedness with that person. Sentences like "May I / he / she be happy" or "May I / he / she be well!" Another option is to imagine being flooded with light and radiating it onto the other person.

1. Meditation begins with the development of kindness of the heart for oneself. Accepting oneself with all strengths and weaknesses is the prerequisite to show genuinely felt kindness towards others.

2. Then you introduce yourself to a friend or loved one and develop a feeling of connection and benevolence with that person. Ideally, this shouldn't be a love partner. You can use the above mentioned sentences or imagine that you are radiating light and warmth on this person.

3. Then you introduce yourself to a person with whom you normally have nothing to do with or who is indifferent to you. In doing so, one realizes their needs and abilities and develops a feeling of loving kindness for this person.

4. Then think of a problematic person. Developing loving-kindness for this person is not as easy as it is for the other person. It is helpful to imagine that this person also has needs and abilities, but also weaknesses. In meditation one should not let a feeling of hatred arise, but rather also show loving kindness for him / her. The above sentences are helpful, even if they are said mechanically. Over time, it becomes easier and easier to develop loving-kindness for enemies as well.

5. In the last phase, introduce yourself to all four people at the same time and wrap them with kindness. Then one expands the circle further and further and radiates the goodness of the heart to the surrounding area and extends it to all people are recorded. You linger in this feeling and come to rest.

The result of this exercise is a more positive attitude and compassion towards yourself and others. You can feel this change immediately in contact with other people. In situations in which you may have reacted in a bad mood or irritated before, you can now show more understanding and tolerance for yourself and others.