Use This 1 Minute Meditation To Supercharge Your Day With Meaning

Joshua Cronkhite
Loving-kindnessPhoto by Eduardo Goody on Unsplash.

Metta or ‘loving-kindness’ is a type of meditation that focuses on cultivating a specific state of being. The goal of metta is to reach a more open and loving place where you really feel that you want the best for yourself and others.

Metta is built upon the realization that you do not want people to suffer any more than is absolutely unavoidable. You take this realization and embody it to the best of your ability so that you can feel the strength of this desire.

We are all here on this strange planet, in this random corner of a corner of the universe — and we all arrived here suddenly; we woke up one day entirely without warning. And we don’t know how long we will live to stay here, conscious and vulnerable, hurtling through the universe on our shared rock.

Metta is the realization that in this blip of time, this rounding error we all occupy, what is most important — and what must be our priority above all — is wishing and working to ameliorate as much suffering in the world as possible.

With an awareness of our impermanence, how could you rightly wish anything but health and happiness and love for anyone?

The practice

Run through this series of statements as your metta practice.

Remember: the goal is to actually feel how important each of these statements is to you.

Start by focusing your mind on someone that’s easy for you to care about. A parent, spouse, or best friend would be good. Then slowly read and repeat these words aloud (or aloud in your head) while focusing on this person. Allow yourself to really mean it.

It can be a good idea to repeat a sentence a few times over if you feel you could mean it more.

I wish you happiness.

I wish you freedom from all suffering.

I wish for you to have your health and for it to last.

I wish for you to know that you are loved.

I wish you freedom from all suffering.

I wish for you to succeed in what you want to succeed in.

I wish for you to love and accept yourself.

I wish you freedom from all pain.

Once you have done this with the first person, try another. I suggest that you try conjuring an image of yourself and running this mediation.

Realize that though you frequently fail, and you aren’t who you feel you could be, you really want yourself to be happy and free from suffering. Just the act of running this meditation alone is evidence of that fact.

At some point, it can also be interesting to try this little meditation while thinking of someone with whom your relationship is strained.

Let me know how you find the practice.

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