Metta is a Pali word meaning Loving - kindness. The goal of Metta meditation is to cultivate kindness to all beings, including oneself, and their family, friends, teachers, neighbours, acquaintances,  difficult people in your life, animals, Devas or gods, deities and even beings  that suffer in hell. 

The main technique of metta meditation involves reciting positive phrases while wishing goodness toward oneself and these beings. This helps to eradicate negative feelings of a person towards him/herself  and to all other beings. Practising metta is beneficial for mental, physical and emotional health. 

Some examples of metta meditation phrases include:

• “May I be safe, peaceful, and free of suffering and enmity.”

• “May i be free from mental suffering, May I be free from physical suffering”

• “May I be happy. May I be healthy.”

• “May you be strong and confident.”

• “May my parents, teachers, friends and family be free from mental and physical suffering” 

• “May they be healthy and happy”

It’s important to repeat each phrase with mindfulness. This helps you focus on the phrase and the associated emotions.  At the beginning you should focus on your loved ones, then acquaintances and at the final stages you should focus on difficult people and your enemies.  Studies have proven the benefits of practising metta meditation regularly. 

According to those studies  the benefits of metta meditation are,  

Promotes self-compassion

In metta meditation you recite kind phrases towards yourself, when you love yourself you can love other people. Many people have negative images about themselves. That is why people are jealous of others. When someone recites kind phrases towards him/herself that generates self compassion. Self compassion can reduce negative emotions one has for themselves like, unworthiness, self-doubt,judgment,  and anger. 

Decreases stress and anxiety

Self compassion promotes positive emotions like love & gratitude which results in reducing stress and anxiety, increasing sense of satisfaction.  

Improves longevity

Telomeres are the DNA structures at the ends of each chromosome. They work to protect genetic information. As we age, our telomeres naturally shorten. Chronic stress can accelerate this process and lead to rapid biological aging. Since metta meditation reduces stress it also can alleviate this effect, that is metta-meditation is associated with longer telomere lengths results in improved longevity. 

Enhances social connections 

When you practise metta meditation regularly you will be able to have good interactions with other people. Because when you practise metta meditation, at start you recite kind phrases towards yourself, after that you spread the kind thoughts to other people, begins with the loved ones and ends with the difficult people in your life. If you have unpleasant memories of some people those feelings will slowly fade away, and you will look at them compassionately. 

How to do it

All you have to find a quiet place, that you will least likely be distracted, then follow these steps:

1. Sit in a comfortable position. Close your eyes. Take a slow, deep breath in through your nose and continue breathing deeply.

2. Focus on your breathing. Imagine your breath traveling through your body. Focus on your heart.

3. Choose a kind, positive phrase. Silently recite the phrase, directing it toward yourself. You can say, “May I be free from physical suffering. May I be safe. May I be free from mental suffering.”

4. Slowly repeat the phrase. Acknowledge its meaning and how it makes you feel. If you get distracted, avoid judging yourself. Just return to the phrase and keep repeating it.

5. Now, think about your friends and family. You can think about a specific person or a group of people. Recite the phrase toward them, “May you be happy. May you be safe. May you find peace.” Again, recognize the meaning and how you feel.

6. Continue reciting the phrase toward others, including neighbors, acquaintances, and difficult individuals. Recognize your emotions, even if they’re negative. Repeat the phrase until you experience compassionate feelings.

Some people use visual imagery while reciting each phrase. For example, you can imagine light emitting from your heart or the person you’re thinking of.

You can also change the phrase throughout the practice.

You can also try Chant of Metta that is recited by Imee Ooi.  here is the link https://www.youtube.com/results?search_query=imee+ooi+chant+of+metta for Chant of Metta. You can find the lyrics and the meaning of chant of metta from our website’s Spiritual wellness category.