Metta-meditation is a kind of Buddhist meditation, which was practiced thousands of years. On Pali, closely connected with the Sanskrit language, in which the inhabitants of Northern India once said - "Mett" means positive energy and kindness towards other people. We understand the benefits of this practice and explain how to meditate.
Features "Mett"
The purpose of this ancient variety of meditation is to raise the kindness in relation to all people around you. It helps to control negative emotions and get rid of them. Like other types of meditations, this practice is useful for mental and physical health. Technique includes the repetition of positive phrases aimed at themselves and others. To do this, it is necessary to silently vote words expressing good intentions. Here are approximate wishes: "Let I be happy and healthy" or "let we be safe, free from suffering."
Meditation helps to cope with stress
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Than this type of meditation differs from others
First of all, Mette-meditation contributes to a healthy sense of self-building . In order to love other people, you first need to take and love yourself. This practice will help cope with uncertainty and excessive self-criticism. The second advantage - the "Metta" removes stress and improves the mood: a sense of gratitude increases the sense of satisfaction with life.
Regular practice reduces physical pain. The emotional state directly affects the tolerability of pain. And if negative emotions reduce the pain threshold, then positive have the opposite effect.
Meditation prolongs life. Telomers - DNA structures at the ends of chromosomes protecting genetic information - with age become shorter. Biological aging begins, and chronic stress only speeds up this irreversible process. Those people who always have a good mood and a positive attitude, usually look younger.
Finally, Mett-meditation contributes to strengthening social connections . Good wishes at the subconscious level affect the thinking and perception of the surrounding world. When we are satisfied with yourself, it becomes easier for us to take and understand other people.
For meditating, choose a suitable place to focus on your feelings.
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How to conduct a practice
Select a place where no one will distract anything, then follow these steps:
1. Sit in a comfortable posture. Close your eyes. Slowly, breathe deeply through the nose, exhale through the mouth. Continue evenly breathe at a convenient pace.
2. Focus on your breath. Imagine how the body is saturated with oxygen. Focus on heartbeat.
3. Select a good, positive phrase. Address the wishes yourself. Silently repeat words, realize their meaning. Do not be discouraged if you suddenly get away, just return to the refressor of the phrase (you can change it).
4. Now think about your family, friends. You can submit one person, a few or immediately all together. Address to them the same wish. Realize the meaning of words, think about what you feel.
5. Continue to repeat these words by connecting to the addresses already neighbors, acquaintances and those who you do not like. Take your emotions, even if they are negative. Repeat the phrase until you feel how negative emotions began to weaken.