Preparation for Metta^- Meditation

Choosing a suitable place

·     Choose a quite place where not have disturbances  ( Ex: Meditation room, Garden, Temple, Quiet bedroom)

Posture

·     Sit comfortably. (keep back straight, shoulders relaxed, eyes gently closed, hands resting comfortably). No matter use normal straight chair.

 

Relaxing the Body

·     Initially take several slow breaths. (Allow to relax the body)

 

Establishing Mindfulness

·     Observe breathing naturally for a few minutes. (Notice: In-breath, Out-breath,  enhancing the calmness)

Setting your Intention

·     Silently say : “I develop loving-kindness for myself and all beings.”

 

 

Daily Practice Schedule

·     Practice daily as above and regularly increase time as below.

 

Beginners: Start with 10 minutes a day

After two weeks: 20 minutes daily

Advanced Practitioners: 30-60 minutes daily