Metta means “loving kindness”. Developing Metta for your client is the groundwork for a successful Thai Massage practice. In modern terms, this would be akin to developing compassion for others. It is an understanding that even though we are all different, we are all having a similar human experience. Focusing on Metta for your client infuses the techniques with the conscious compassionate intention to increase our client’s well-being. You may also use this practice in your everyday life to help lift your spirit and those around you.
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Find a comfortable place to sit. As you close your eyes, take a deep breath and lengthen the spine. On the exhale, settle into alignment. Take a few more breaths and relax into a position that feels comfortable and alert for you.
Before we begin the Metta meditation we will spend a few minutes bringing our awareness into the present moment. Allow your breath to follow it’s natural cycle. Bring your awareness to the top of your head and imagine a white light pouring over you, warming and relaxing your head and face.
Relaxing your shoulders
Warming and relaxing your chest
Pouring off your shoulders and warming your arms
Relaxing your abdomen
Warming and relaxing your hips
Relaxing your legs
Warming and relaxing your feet
Now bring your attention to your heart center as we begin the metta meditation.
(Allow for some silence here for as long as you see fit)
During the meditation you may notice your mind wander. When you notice this, see it as an opportunity to become aware of your experience. Gently refocus your mind on the meditation. When you do this you are strengthening your ability to focus your attention.
(Allow for some silence here for as long as you see fit)
Metta is the practice of cultivating loving-kindness for all beings. First, we start by developing loving-kindness toward ourselves. As you are breathing from your heart center, connect with your own deepest intentions for happiness, peace, and love.
Take a few moments to cultivate this feeling and imagine giving it to yourself.
Repeat this affirmation to yourself, “May you be happy, may you be peaceful, may you be loved.”
“May you be happy, may you be peaceful, may you be loved.”
(Allow for some silence here for as long as you see fit)
To continue the practice of metta, next we will bring to mind a loved one. This could be a good friend, a family member, a teacher, a mentor, or a pet.
Imagine they are sitting across from you. Connect with your natural desire to see this person happy and at ease.
To enhance this feeling of loving kindness, imagine saying this affirmation to them:
“May you be happy, may you be peaceful, may you be loved.”
“May you be happy, may you be peaceful, may you be loved.”
(Allow for some silence here for as long as you see fit)
Now we are going to send loving-kindness to someone you have neutral feelings for. This would be someone you see on a fairly regular basis, but don’t know very well. Maybe they are a coworker, neighbor, or worker at a place you frequent.
Even though you don’t know them well, you can connect with their desire to be happy. While focusing on your heart center, repeat the affirmation to this person:
“May you be happy, may you be peaceful, may you be loved.”
“May you be happy, may you be peaceful, may you be loved.”
(Allow for some silence here for as long as you see fit)
As you continue the meditation, sensing the rising and falling of your chest with each breath, refocus your energy on your heart center and projecting loving-kindness to others.
Now we will bring to mind someone that you have difficulties with. Do your best to connect with their desire to be happy and your intention of happiness for them.
You may notice some resistance during this part of the exercise. This is okay, simply notice and allow the resistance.
Stay connected to your heart center and say these affirming words to this person:
“May you be happy, may you be peaceful, may you be loved.”
“May you be happy, may you be peaceful, may you be loved.”
(Allow for some silence here for as long as you see fit) (Ring bell)
Now, take a moment to reconnect with your breath and your present moment awareness.
Feel the rising and falling of your chest with your breath.
Focusing your awareness on your heart center and projecting loving kindness out, imagine saying to everyone in your neighborhood:
“May you be happy, may you be peaceful, may you be loved.”
“May you be happy, may you be peaceful, may you be loved.”
(Allow for some silence here for as long as you see fit)
Now, expand from your neighborhood into your entire city, saying to everyone:
“May you be happy, may you be peaceful, may you be loved.”
“May you be happy, may you be peaceful, may you be loved.”
(Allow for some silence here for as long as you see fit)
Now, expand from your city to your entire nation, saying to everyone:
“May you be happy, may you be peaceful, may you be loved.”
“May you be happy, may you be peaceful, may you be loved.”
(Allow for some silence here for as long as you see fit)
Now, expand your loving kindness from your nation to the entire world, saying to everyone:
“May you be happy, may you be peaceful, may you be loved.”
“May you be happy, may you be peaceful, may you be loved.”
(Allow for some silence here for as long as you see fit)
When you are finished sending your Metta, bring your awareness back to your breath.
Feel the rising and falling of your chest.
Whenever you are ready, to end the meditation, open your eyes and take a few minutes to stretch your body.
