Metta Meditation: Practices to Transform Fear

Metta or Lovingkindness Practice comes to us from the Buddhist tradition. It is a simple and in my opinion, profound practice, that can help us to access a greater quality of inner strength and compassion, for ourselves and for others. 

Metta is a practice I have been using for years and it has never failed to calm and settle me, even in the midst of great fear or grief. I invite you to try it out for yourself and if you want some more incentive the Buddha taught that there were 11 benefits one would receive from this practice and I think the list is worth sharing.

The 11 benefits of Metta practice according to the Buddha are –

  1. You will sleep easily.
  2. You will wake easily.
  3. You will have pleasant dreams.
  4. People will love you.
  5. Devas (divine beings) and animals will love you.
  6. Devas will protect you.
  7. External dangers will not harm you.
  8. Your face will be radiant.
  9. Your mind will be serene.
  10. You will die unconfused.
  11. You will be reborn in happy realms

On a personal level, I can say that the practice of Metta is one that I return to again and again because I have found it to be such an immediate antidote to fear and anxiety. Because I believe in this practice so much I have put together some resources for your own practice below. These include a short dharma talk and introduction to the practice itself, followed by a guided practice. Please feel free to share these with anyone you think might benefit.