“Hatred cannot coexist with loving-kindness, and dissipates if supplanted with thoughts based on loving-kindness.” – Dhammapada
Metta meditation is a practice that focuses on feelings and thoughts of loving-kindness. If you sometimes feel like your mind is filled with anger and frustration towards yourself, family, friends, co-workers, or simply the world in general, this could be a helpful meditation practice to try.
Metta meditation begins by developing a loving acceptance of yourself. It helps people to calm and heal their troubled minds by focusing on four qualities of love: friendliness, compassion, appreciative joy, and equanimity (mental calmness). Metta meditation then focuses on four types of people in your life: a respected, beloved person, a dearly beloved (someone very close to you), a neutral person (someone you know but have no specific feelings toward), and someone you are currently having difficulty with. By shifting thoughts from anger to loving-kindness, it can be possible to overcome a negative head space so one can be more caring, loving, and present in their day to day life.
For more information on how to practice Metta meditation, visit Christopher Germer’s page!