Metta Meditation for Beginners Cultivating Compassion .png

Summer is a time of expansion, and the way we approach our expansion—into the heart of the season, into the present moment, and into our communities—feels significant right now.

In the spirit of reigniting our connections, I want to share with you this Metta-inspired practice, which is one of the most powerful ones I’ve experienced for increasing compassion for ourselves and each other.

It invites us to look at how we are all human beings. Of course, it's important to consider that this is not a replacement for appreciating our differences, which is also essential for compassionately relating to each other. This particular practice, however, helps us remember how we are all connected. We are all human beings.

What I love most about this simple practice is that you do it on your cushion or mat, using visualization and imagery. And then you can practice it while you are actually out in the world, doing it silently in your head as you meet, see, or pass others throughout your day.

Just Like Me: Try the Metta-Inspired Practice Now

Bring yourself into a comfortable position, eyes open or closed. (It's helpful for some to visualize with eyes closed.)

Begin with just one person, bringing to mind a dear one who is easy to love and reciting the phrases (below) to them.

Then you can move on to someone who is more of an acquaintance, a friend.

Then, someone, you feel neutral towards.

Then, if you wish, you can practice the phrases while you visualize someone you have difficulty with.

Silently repeat all or some of the following phrases while imagining looking at this person:

Just like me, this person has a body, mind, feelings, and emotions.
Just like me, this person has during their life experienced physical and emotional pain and suffering.
Just like me, this person wishes to be free from pain and suffering.
Just like me, this person wishes to be happy.
Just like me, this person wishes to be safe, strong, and healthy.
Just like me, this person wishes to be loved.

Then take it out into the world (or into your home!)

As you move through your day, when you pass people—maybe your cashier, the driver who is honking relentlessly, your mail person, the stranger waiting for a bus, the homeless person on the street, the person who looks so very different from you—as you notice them out in the world, pause for one breath and silently repeat to yourself, Just Like Me.

(If you have time, use a whole sentence: Just like me, this person wishes to be happy, safe, loved.)

This is an amazing way to expand your own compassion while also spreading some peace on the planet.

Let's do this together!

Want to practice with the Deep Listening community? Join me live online and we’ll deepen our compassion and connections through “Kindful” practices. Learn more here.