There are many types of meditation that you can try. One of them is metta meditation. Besides being able to help you find peace, this type of meditation is also known to improve the quality of your life. Metta meditation is also not difficult to apply, really.
Metta meditation is also known as loving-kindness meditation (loving kindness meditation). This meditation is done by sitting like doing meditation in general. The thing that distinguishes metta meditation from other meditations is that you do it while chanting positive sentences.
Various Benefits of Metta Meditation
Metta meditation is known to be able to provide peace of mind and mental balance, so that your emotions become more stable and your body's health is also better. Here are the various benefits of metta meditation that you can get:
1. Loving yourself
Without you thinking, metta meditation can actually be an attempt to love yourself. This relaxation technique coupled with saying positive words can help eliminate all negative energy, so that the body and mind become more relaxed and create awareness to love yourself.
In addition, metta meditation can also increase positive emotions that make a person stop doubting and self-criticizing. This is evidenced by a small study which states that people who practice this meditation tend to be less critical of themselves than those who don't.
2. Improve social relations
Metta meditation also makes you more empathetic to others. This will make your social relationships better and of higher quality. It has been proven by a study which states that positive emotions will have an impact on positive social relationships as well.
3. Slow down the aging process
Aging is a natural process that will occur in the body. However, did you know? Metta meditation is thought to slow down the aging process, you know. With this meditation, the cells and organs of the body can stay young and function properly, even though they are no longer young.
4. Reducing the symptoms of various mental illnesses
Numerous studies have shown that metta meditation can increase feelings of love and gratitude, thereby helping to reduce stress and symptoms of anxiety disorders. Regularly practicing this relaxation technique can also help reduce depression and PTSD symptoms.
In addition, another study stated that positive emotions built from metta meditation can improve some symptoms of schizophrenia, such as symptoms of not wanting to take a bath, not wanting to talk, or not showing emotions.
5. Reducing the symptoms of certain diseases
Not only mental illness, applying metta meditation is also able to reduce physical complaints. This is evidenced by research showing that the inner peace obtained from metta meditation can reduce migraine symptoms in sufferers of chronic migraine and low back pain.
How to Apply Metta Meditation
To practice metta meditation, you don't need to use any tools. You can also do it anywhere, as long as the atmosphere is calm enough so you can concentrate more.
Here's how to apply metta meditation that you can do:
- Sit comfortably and close your eyes, then inhale and exhale regularly.
- Say words or phrases of hope for yourself, for example, “May I always be given health and happiness.”, “May I be strong and can always be confident.”
- Also share any hopes you may have for the other person. Say his name, then say your dream.
- Repeat the words or phrases several times until your soul feels calm. Avoid judging yourself or using negative sentences.
- While saying your wish, you can imagine a beautiful thing, for example a ray of light or someone who is in your hope is smiling.
Those are the benefits and ways of doing metta meditation. It is important to remember that the above mentioned benefits of metta meditation are not instantaneous. It takes patience and consistency in applying this method in order to get maximum results.
If you want to do metta meditation as a treatment for certain diseases or uncertain mental conditions, you should consult a doctor or psychologist too, yes. Certain conditions may require medication as the main therapy in addition to meditation.