Metta: Turning Your Positivity Outward – The Affirmation Spot for Wednesday September 3, 2008

Step one in creating a positive world is to become more positive within. Our own ability to create a more peaceful, centered self helps us contribute that kind energy in the world. Step two is to radiate that positive energy out into the world. One ancient practice allows us to do both simultaneously.

Some of my readers may be familiar with the meditation practice known as Metta. Metta is a Pali word generally translated into English as “lovingkindness”. The word itself is derived from the ancient Sanskrit word Maitri.

Metta was first practiced by Buddhists, but the meditation has become popular with many other people for its ability to create a strong sense of well-being. While a standard seated position with legs crossed and back straight is recommended for meditation, you can easily do Metta sitting comfortably or even lying. Any position is fine as long as you can maintain focused attention.

Metta meditation is an active meditation. Its purpose is to develop positive mental states within and then expand those positive mental states out into the world in concentric circles. Metta meditation is believed to create a peaceful environment and well, for lack of a better phrase, “positive vibes” in an area.

The practice wisely recognizes that you cannot spread peace, love, or kindness into the world until you have created it within yourself. Metta meditation begins with the self. The meditator usually quietly repeats or thinks a phrase (an affirmation) similar to:

“May I be happy. May I be peaceful. May I be free from suffering.”

This continues until the meditator feels this assurance rising within. You want to continue until you reach the point where the phrase feels like:

“I AM happy. I AM peaceful. I AM free from suffering.”

If you are starting from a place of great distress in your life, you might spend several meditation sessions focused strictly bringing these feelings into reality for you. That’s OK. Keep at it and soon you will experience these feelings more rapidly.

Having developed a sense of peace and loving-kindness within; you are now ready to share it with the world. Next, you focus on the person closest to you in your life – a spouse, a child, a parent. This is because this person is the next easiest person for you to feel these feelings towards.

Transition to a phrase such as:

“May April be happy. May April be peaceful. May April be free from suffering.”

As you say these words about your loved one, feel yourself sending these feelings of affection to him or her as you visualize them. Move on when you feel you have completely embraced your loved one with these thoughts.

Repeat this process through the following stages:

  1. You
  2. Closest loved one (someone you love deeply)
  3. Friend (someone you feel positive towards)
  4. Acquaintance (neutral feelings towards)
  5. Difficult person (someone you have negative feelings towards)
  6. Enemy (someone you have strong negative feelings towards)
  7. The world

You can include as many people as you wish, but maintain at least this minimal pattern.

When you practice Metta regularly you begin to develop a more constant state of lovingkindness towards yourself and the world around you.

Back in my sales days, I used to include customers I knew I would be calling the next day. I cannot tell you how many times meetings, presentations, and closes went far more smoothly than expected after Metta meditations.

Metta is a way to take the positive you are developing within you and spread it out into the world. You may experience a new sense of peace for you, see old tensions with people in your life fade away, and even break down barriers with your most persistent “enemies”.

You might even use the practice to dispel negative thoughts and feelings or develop a greater capacity for acceptance.

I’m sharing this with you today because I have not practiced Metta regularly for several years. The benefits are so apparent I cannot imagine why. I am going to take up the practice and I hope you might consider it too. Along with affirmations, Metta brought me up from some pretty low times.

I know it can add value to your life and help you turn your positivity outward.

Follow your bliss. Experience your bliss. Become your bliss.

Ray

Ray Davis is the founder of The Affirmation Spot and an advocate for the potential of the human race.  He’s the author of the breakthrough novel Anunnaki Awakening: Revelation – order your signed copy today at AATrilogy.com

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About Ray Davis

Ray Davis is the author of the Anunnaki Awakening trilogy - speculative fiction series focusing the issues of humanity's past and future. The series is heavily influenced by the science fiction genre. Book 1 - Revelation - is now available - http://www.AATrilogy.com. Ray has written prolifically on the topics of personal development and human potential. In 2007, Ray founded The Affirmation Spot - a website offering downloadable mp3 motivational tools and affirmations. http://www.theaffirmationspot.com. Ray began studying affirmations and positive thinking after a life-threatening illness at 25. His thirst for self-improvement led him to read the writings of Joseph Campbell, Wayne Dyer, Deepak Chopra, Neale Donald Walsch, and many other luminaries in the fields of mythology and motivation. Over time, he has melded these ideas into his own philosophy on self-development. He has written and used affirmations and other tools throughout that time to improve his own life and has a passion for helping other reach for their goals and dreams. In 2010 he authored an eBook titled The Power to Be You: 417 Original Daily Thoughts for Personal Empowerment. Ray holds a Bachelor's of Science Degree in Secondary Education in Social Studies from University of Kansas. He lives in Louisburg, KS with his wife, April, two grown stepkids, and his black lab, Mia.
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