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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Metta and The Monk – The Affirmation Spot for Thursday January 24, 2008

Leave your comment on today’s blog


Today’s affirmation is actually a version of a Buddhist meditation called Metta (loving-kindness). This meditation is practiced by directing the following words at yourself. Then spreading them to loved ones and people towards whom you have positive feelings. Then applying them to people that you are neutral towards. Finally, you direct the meditation towards people you view negatively – enemies or people who have hurt you in life.


In my own practice, I have also expanded it to include all people and living things on the Earth and all living things where ever they may exist in the universe. Back in my days as a sales professional, I also would direct this meditation particularly at the customers I planned to call on the next day. It had an uncanny way of opening doors where they appeared to be closed.


“May I be happy. May I be peaceful. May I be free from suffering.” “May (fill in the name) be happy. May (fill in the name) be peaceful. May (fill in the name) be free from suffering.”


cave.jpgToday’s post is a random meandering from a few years ago. During my own meditations, this image of a monk sitting in the entrance to a cave kept appearing. He just sat there playing this old flute and meditating on the sound. He seemed to be communicating with me without saying anything.

How wonderful to remember that there are people out there who spend every waking moment hoping and believing in what the rest of us are capable of becoming.


“The Monk”

Gongs echo in the darkness of the valley below;
one hour to sun up.
Against the mouth of a mountain cave sits a solitary monk;
meditating on the sound of his weathered flute.


Clothed in tattered robe that once was of yellow tint;
he owns nothing in this world
but the peace of mind
born of transcendent joy.


Each morning at this very time he prays with every breath;
that those of us in the world below
would give up our anger, greed, and hatred
and be transformed by the profound bliss he knows.



Be peaceful Be prosperous!

Ray

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