Otherwise known as loving-kindness meditation, meta meditation increases empathy and compassion for the world around you. As a practice it comes from the Buddhist tradition, though you need not be Buddhist, or even religious, to benefit from the meditation.
To do it, all you need is a quiet spot and either good intentions or the wish to have good intentions.
Settle yourself into a comfortable position. Sitting with good posture is advisable, either on the floor or on a chair, though if you have knee troubles or other complications, lying down is absolutely fine.
Once you are settled, you do the meditation in three stages.
- You say ‘May I be happy.’ Repeat that phrase 10 times, taking as long as you need.
- You think of someone you know and love, saying ‘May [insert name] be happy.’ Repeat this 10 times, again taking as much time as you need.
- Say ‘May…
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