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How to Meditate on Loving Kindness (Metta)


Meditation on Loving Kindness can be practice in two methods. Namely;

  1. Mahaggata Ceto Vimutti
  2. Appamāna Ceto Vimutti
Mahaggata Ceto Vimutti means radiating Loving kindness by area increasing gradually i.e first you radiate loving kindness for yourself, then for everyone at your home, then every being in you village, province, country, world etc.

Appamāna Ceto Vimutti means radiating loving kindness towards 10 directions.

Meditation of loving kindness can be practiced in any position, either sitting, walking, standing or laying. So you can select the best and most comfortable position that suits you. You can practice this meditation even when your traveling to your office or school.

So let's learn how practice Loving Kindness meditation in both methods;

  • Mahaggata Ceto Vimutti
May I 
be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of this house/office/place

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of this village/town

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of this province

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of this state

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of this Country

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of this World

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of this universe

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

  • Appamāna Ceto Vimutti

May I

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of the eastern direction

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of the eastern intermediate direction

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of the southern direction

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of the southern intermediate direction

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of the western direction

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of the western intermediate direction

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of the northern direction

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of the northern intermediate direction

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of the downward direction

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

May all beings of the upward direction

be free from enmity.....
be free from animosity....
be free from jealousy....
be free from troubles....
live comfortably....
live contentedly....

Likewise you can practice either one or both of these methods. First time you may feel difficult sometimes. But don't give up. First practice at least 5 minutes a day. Then you can increase the time as you can. If you have any question, just comment below.

With Metta.

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