Written by 6:40 pm Mindfulness

Benefits Of Metta Meditation: What You Should Know

woman practicing meditation at home

Metta meditation is a Buddhist creation and promotes kindness and positivity. Reciting chants of positivity toward yourself and your fellow animals is a core premise of Metta meditation. This Loving and Kindness meditation aims to bring people close to each other and the creatures around them.

Meditation as a practice aims to create mental clarity and bring peace. Metta Meditation focuses on the meditator’s physical, mental, and emotional aspects. A Metta session removes negative thoughts for one’s self and others.

If you haven’t practiced Metta meditation yet, keep reading. You’ll see why it’s such a worthy practice.

What Is Metta Meditation?

Metta meditation is centuries old and comes from Asia. Buddhists created this method of meditation to help people connect more positively with themselves and the people or animals around them. Positive feelings, such as compassion and goodwill toward other beings, are natural. People who lack these genuine emotions may feel physically or spiritually ill. 

This meditation technique harnesses natural emotions leaving the meditator feeling livelier, kinder, and refreshed. Some claim that Metta meditation can alleviate the symptoms of illness too.

The methods used with Metta meditation vary with cultures and meditators, but the goal is always the same, to create emotions of unconditional appreciation for all creatures.

Meditation can help you overcome physical and mental problems. Other natural therapies can help too!

What Is the Goal of Metta Meditation?

a happy couple hugging

Meditators looking for a way to reconnect with creatures around them positively will find Metta meditation intriguing. The centuries-old practice lets people recalibrate their naturally occurring positive emotions, resulting in feelings of euphoria for other living beings and themselves.

Emotions such as anger, loathing, or fear hinder one’s ability to connect with others. Metta meditation brings positive emotions but also drives away the negative ones. This meditation will clear the way for a better outlook on life.

Here are some feelings one can expect after a Metta meditation session:

  • Gratitude
  • Happiness
  • Trust
  • Compassion

What Are Some Common Phrases Used During Metta Meditation?

While some meditation methods require silence, Metta techniques encourage the one seeking peace to repeat phrases of positivity and admiration. Whether looking to love one’s self more or the world around, here are some terms to use during the meditation:

  • “May we be happy.”
  • “May we be healthy.”
  • “May we be confident.”
  • “May we be healthy.”

Remember to include other pronouns, such as “you” and “I,” when appropriate. 

Begin your meditation session by repeating the most meaningful phrase to your first. Then, expand the expression to the ones you love. Add another group (your neighbors, acquaintances, people you don’t know) to your phrases next.

Related: Benefits of Hypnotherapy

What Are the Benefits of Metta Meditation?

Metta meditation’s benefits encompass many positive feelings. But this meditation also has healing powers for the one seeking peace. Here are some of the benefits of Metta meditation.

Decreases Stress & Anxiety

Meditation offers powerful impacts on mental health, according to a study in 2013. Loving-kindness meditation, more specifically, reduces stress and anxiety. Learning to love and appreciate yourself and those around is a powerful effect of Metta meditation. 

When a meditator practices often, stress and anxiety decrease due to the repetitive phrases that promote positivity.

Encourages Self-Compassion

Repeating phrases such as “May I be happy” (or confident, or well) invoke self-compassion over time. Unlike other meditation techniques, you can hear love, kindness, and sympathy affirmations.

This meditation encourages kindness, not just for others, but for oneself.

Related: Benefits of Holistic Care

Reduces Physical Pain

Meditation often relieves mental stressors. But Metta meditation can ease physical pain too. Many people attest to feelings of migraine and back pain relief after learning to use this technique properly. 

Whether you’re struggling to handle chronic pain due to negative emotions or the constant stress of discomfort is wearing you down, meditation will provide comfort.

Decreases Symptoms of Mental Illnesses

Clearing the mind, prioritizing thoughts, and releasing harmful memories are all part of coping with mental illnesses. Meditating trains your brain to do all these things and welcome positive emotions.

Metta meditation helps people suffering from PTSD and Schizophrenia-Spectrum disorders. The success of this technique comes from reducing negativity while increasing positive emotions.

Related: Benefits of Cupping Therapy

Promotes Empathy

Empathy comes from a natural state of connecting with other people and animals. Reaffirming kindness and love toward other people and animals promotes empathy and rebuilds social connections. When a person struggles to feel empathetic, Metta meditation can help.

Increases Gray Matter

Perhaps most surprisingly, a 2013 study shows that those who regularly participate in Metta meditation experienced increased grey matter in the brain. These structural changes occur when the brain undergoes intense training, such as meditation.

Research shows a link between positivity and grey matter. More specifically, Metta meditation and grey matter.

Enhances Social Connections

Metta meditation encourages people to accept and appreciate others. After practicing this technique for a while, it’s inevitable to feel more open to other people. Feelings of positivity toward others are bound to help you forge new meaningful social connections.

How To Practice Metta Meditation

a woman meditating outside

Metta meditation is something anyone can practice anywhere, any time, and without any equipment. You’re free to practice as you like as long as you feel comfortable saying the phrase that accompanies the meditation.

Here’s how to perform Metta meditation:

  1. Get comfortable and close your eyes.
  2. Focus on breathing deeply through your nose.
  3. Choose a phrase that promotes your intentions.
  4. Repeat your phrase slowly.
  5. Focus on your friends and family. 
  6. Expand your mind to focus on other people and animals.

You can visualize the people and animals you’re meditating for or clear your mind and emit positive feelings from your heart. You can also change the phrases throughout the session to fit.

Be Your Best Self with Metta Meditation

Positive thoughts about one’s self can alleviate mental illness and promote self-compassion. Emitting compassion and feelings of warmth toward others can rekindle social relationships. 

Metta meditation, or Loving-Kindness meditation, encourages one to connect with others.

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