Metta Meditation: Two Tricks for Directing Loving-Kindness Towards Yourself

In recent years, mindfulness meditation has exploded in popularity. It has found its way into schools, corporations, and even the military. I suppose if the military is teaching mindfulness then we can rest assured that it at least does something.

But it seems like this popularity is mainly due to the more practical benefits such as stress reduction, better focus, and better memory (check out some evidence here). These benefits are no doubt good, but I think the deeper realizations of a meditation practice often get lost. Still, the fact that mindfulness meditation is successfully spreading into our culture — even if primarily for higher profits or better soldiers — is a net good thing.

But there is a different type of meditation practice, one that I am also guilty of neglecting, that hasn’t caught on in the same way. This practice, known as metta in the Pali language, is best translated as “loving-kindness”. There is also evidence showing the benefits of this practice, so why hasn’t it caught on?

Perhaps the effects are not as practical. Maybe the practice is viewed as too cheesy. For me, I think I avoid this practice because of how awkward it feels.

I don’t find it too awkward wishing loving-kindness onto others, at least not when I settle…