Category / branch (in the tree of contemplative practices): Generative

Cultural & historical origins

Metta meditation originated in India over 2,500 years ago and can be traced back to the early Buddhist scripture, the Metta Sutta (Discourse on Loving-Kindness), attributed to the Buddha himself. It emphasizes the cultivation of loving-kindness towards oneself and others as a path to liberation and spiritual growth and has gained prominence as an integral part of the Buddhist path. Over time, Metta meditation spread beyond the Buddhist tradition and became embraced by practitioners of various spiritual backgrounds worldwide.

What to be aware of

Some scripts of this meditation have the individual focus on someone with whom the person has a difficult or conflictual relationship. This may be triggering for survivors of violence. Therefore, it is best to avoid this aspect of the meditation. An additional consideration is that some individuals might find it easier to focus on a pet than a person, so it is important to provide this option.

Ways to use this in the classroom

Metta meditation does not require any special equipment or set up, and can be conducted in a short time. It can also be done with any size group. Practicing this allows individuals to develop an inclusive heart and encourages embracing the interconnectedness of all life, recognizing the inherent worth and dignity of every being. Some key benefits are:

1. Enhanced emotional well-being: Cultivates feelings of love, kindness, and compassion towards self and others. This practice has been shown to reduce symptoms of anxiety, stress, and depression. It promotes positive emotions, leading to greater overall emotional well-being. Enhanced well-being supports learning, especially in challenging circumstances.
2. Improved relationships: Fosters a sense of empathy and connection. This practice helps dissolve feelings of anger, resentment, and judgment, creating a more harmonious and compassionate approach to relating with others both inside the classroom and during field experiences.
3. Increased self-compassion and self-acceptance: Encourages individuals to develop self-love, self-acceptance, and self-compassion. Loving-kindness towards the self nurtures a positive self-image, reduces self-criticism, and fosters a greater sense of self-worth. In developing a kind and gentle attitude towards the self leads individuals to increased self-care and overall well-being. Removing self-criticism and poor self-image supports learning.
4. Stress reduction and relaxation: Activates the relaxation response in the body, leading to a reduction in stress levels. Regular practice lowers heart rate, blood pressure, and cortisol levels. This can help students to be more effective during their studies.
5. Cultivation of positive qualities: Cultivates positive qualities such as patience, generosity, forgiveness, and gratitude. It promotes a positive mindset helping individuals to develop a more optimistic and compassionate outlook on life. This practice encourages individuals to become more aware of their thoughts, emotions, and actions, leading to greater self-awareness and personal growth. This can support students in areas of their life outside of the classroom.
6. Increased resilience and coping skills: Equips individuals with a valuable tool to cope with challenging situations and difficult emotions. This practice enhances emotional stability, adaptability, and the capacity to respond to adversity with grace and compassion. This can allow students more autonomy and support their ability to self-manage their learning and growth, improving confidence as they navigate challenging circumstances.

Instructions

1. Find a quiet and comfortable space: Sit with an upright posture, keeping your spine straight and relaxed. You may close your eyes or just soften your gaze.
2. Set your intention: Begin by setting your intention for the practice. Remind yourself that you are cultivating loving-kindness and compassion towards yourself and others.
3. Be aware of your breath and breathe easily without trying to change it: Simply be aware of it. Also notice any feelings that arise as part of the practice.
4. Start with self-love and well-wishes: Close your eyes and bring your attention inward. If you wish, you can place your hand on your heart. Begin by directing loving-kindness towards yourself. Repeat silently:
   • May I be happy.
   • May I be healthy.
   • May I be safe.
   • May I live with ease.

Hold each phrase in your heart, genuinely wishing these qualities for yourself.

5. Extend loving-kindness to a loved one: Bring to mind a person or a pet for whom you are happy to see and have deep feelings of love. Repeat the same well-wishes for them:

• • May you be happy.
  • May you be healthy.
  • May you be safe.
  • May you live with ease.Send your genuine intentions of love and well-being to this being.

6. Expand to neutral individuals: Gradually expand your circle of loving-kindness to include people you have neutral feelings towards, such as acquaintances or strangers. Offer them:

• • May you be happy.
  • May you be healthy.
  • May you be safe.
  • May you live with ease.

Send your genuine intentions of love and well-being to these individuals.

7. Embrace all beings: Finally, expand your loving-kindness to encompass all living beings. Visualize the interconnectedness of all beings and radiate loving-kindness to the entire world. Repeat:

• • May we be happy.
  • May we be healthy.
  • May we be safe.
  • May we live with ease.

Send your genuine intentions of love and well-being to all living beings.

8. Closing the practice: Take a few moments to sit in stillness and bask in the warmth of loving-kindness you have cultivated. Gently bring your awareness back to your breath and slowly open your eyes.

Alternatives

If students prefer to opt-out of the practice, they can just sit quietly or, if they prefer, they can read a provided reading on The Importance of Compassion and Kindness in Today’s World or journaling prompts about self-compassion. To adapt it to make it accessible, there are closed caption options on YouTube videos for those with hearing challenges.

Additional resources