How To Feel More Love For Yourself & Others

Yesterday was Valentine’s Day. That day when we become super aware of the existence of love - and chocolate and candy with red or pink wrappers and roses and ugh - I digress. It’s great to reflect on and acknowledge the love you have for partners, family, friends, fur babies and of course, yourself.

And you can keep these good feelings going year round in just 10 minutes per day!

How? With metta (rhymes with pita) meditation. It’s also called loving-kindness meditation and you basically just send well wishes out into the world by mentally repeating a few simple phrases.

Scientific studies have found that metta increases positive emotions, decreases negative emotions can decrease migraines, chronic pain and more. (Read more here.)

So how is it done?

Sit comfortably in a space with your spine long, shoulders relaxed and eyes closed. Set a timer for 10 minutes (or longer if you like).

I have a round pillow that I have designated as my meditation cushion that I bought for less than $10 at Ross. It helps to have a designated space and/or object to remind you to sit.

I like to repeat these simple phrases:

May I be happy. May I be healthy. May I be free from harm.

1. Start with by directing the phrases towards yourself:
May I be happy. May I be healthy. May I be free from harm.
(Repeat 5-10 times.)

2. Next, direct the metta towards someone you are grateful for:

May you be happy. May you be healthy. May you be free from harm.
(Repeat 5-10 times.)

3. Now visualize someone you have neutral feelings for — you neither like nor dislike him/her.
May you be happy. May you be healthy. May you be free from harm.
(Repeat 5-10 times.)

4. Then visualize someone you are not a fan of or who gets on your nerves.
May you be happy. May you be healthy. May you be free from harm.
(Repeat 5-10 times.)

5. Finally, direct these vibes out to the whole world:
May all beings be happy. May all beings be healthy. May all beings be free from harm.
(Repeat 5-10 times or until the timer goes off.)

Sometimes when I’m walking in a park or hiking by myself, I’ll direct a little metta towards the people (and dogs) I’m passing by. May you be happy, healthy and free from harm. It keeps me super present and full of warm, fuzzy feelings.

Maybe you like to hike out deep in the wilderness or super early in the morning when there are no other people? Direct some metta towards yourself or the trees, earth, birds, bees, whatever! It’s all good!

Challenge: Do 10 minutes of metta every morning for a week. Even better if you jot down a few bullet points in a journal of how you feel before and after each session. If you like feelings you get from spreading this loving-kindness, keep going for 30 days. Then the possibilities are endless since love is an infinite resource.

I would love to know how this simple but powerful practice works out for you (or if you already practice it) in the comments!

Namaste & Have A Great Day!

-Miranda