Metta Bhavana or Loving Kindness meditation is a toolkit for creating happiness and compassion for ourselves and the world around us.
How To Do It:
Sit comfortably.
Familiarize yourself with a few Loving Kindness phrases (some are listed below).
Silently repeat the phrases.
At first direct the well wishes towards yourself.
Later extend the same well wishes towards others.
It will take you from feeling blue to feeling awesome in minutes...
Here are some phrases that I use in my practice:
May I be safe from all inner and outer harm
May I be free from fear, anger, hate and jealousy
May I be happy, healthy and wholesome
May I be filled with loving kindness
May I feel calm, connected and centered
May I be a source of healing to others
May my heart remain open
May I be at peace
May I be engaged and joyful
Whenever you are ready, extend similar phrase to your loved ones and others:
May you be safe from all inner and outer harm
May you be free from fear, anger, hate and jealousy
May you be happy, healthy and wholesome
Be kind whenever possible. It is ALWAYS possible.
~Dalai Lama
Namaste & blessings