Introduction
What is a compassion mantra? It is an intentional practice of sending love, kindness and compassion to others through various mantras or meditations. This practice is rooted in the Buddhist tradition of metta (loving kindness), but is applicable to many other traditions and cultures. When sincere, it has the ability to activate a deep level of selflessness, allowing the practitioner to access a place of non-judgment and inner peace that can have profound effects on one’s life.
“On a spiritual level, practicing compassion can lead to greater awareness of one’s connection to the universe, inner peace and contentment, and an understanding that all living beings are connected.”
What is Metta & Where Does it Come From?
Metta, or ‘loving kindness’, is a Buddhist meditation practice that has been used for millennia. It’s an act of sending positive thoughts and intentions to encompassing all living beings, not just those who we consider as friends and family. Originally derived from the Pali language, metta can translate to ‘love’, ‘kindness’, ‘friendship’, ‘affection’, and ‘non-violence’ among other qualities. Metta is traditionally held as one of the four ‘limitless states’ (brahmavihara) that the Buddha taught. It’s the practice of emanating love for oneself and for others in an unconditional and effortless way.
Metta’s power lies in its universality – it’s an act of compassion that transcends all boundaries of race, gender, beliefs, and status, teachings that are widely integrated in all cultures and faiths worldwide. In summary, Metta is based on the simple yet powerful understanding that cultivating love promotes joy, peace and harmony, in both the self and collective.
What Are The Benefits of Practicing Compassion mantras?
The practice of compassion mantra-based meditation is said to have multiple psychological, emotional and physical benefits. On the emotional level, the practice of compassion mantra can help the practitioner to learn how to relate to themselves and others with kindness, love, sympathy and self-acceptance. Physically, it can help reduce stress levels, induce a feeling of inner calm and clarity, improve alertness and concentration, and promote body relaxation. On the spiritual level, it can lead to greater awareness of one’s connection to the universe, inner peace and contentment, and an understanding that all living beings are connected.
In addition, research has found that compassionate states such as metta may reduce pain, improve sleep quality and reduce symptoms of depression, burnout, and PTSD. It has also been suggested that compassionate states decrease activity in the amygdala – a region of the brain involved in fear and stress responses – and increase activation of the anterior cingulate cortex, which is associated with empathy, and thereby, allowing the practitioner to better remain in positive, compassionate states for prolonged periods of time and strengthen their ‘compassion muscles’.
How To Use Compassion Mantras
There are a variety of ways to use compassion mantras to practice metta. Here are some guidelines to help you start your own practice of meditation with compassion mantras:
First and foremost, find a comfortable and quiet space. Make sure your spine is in a neutral position, join your hands together in anjali mudra, and then close your eyes and take 3 deep breaths.
Choose a compassionate mantra to repeat aloud, silently or both. Some examples are:
- May all beings be happy and free.
- May I be happy, healthy and strong.
- May all beings around me be happy, healthy and strong.
- I wish peace, love and joy to all beings.
Then begin repeating the mantra in your mind as many times as you wish. As you repeat the words, imagine sending this loving wish to everyone you can think of. Visualize the sentiment spreading in an ever-widening circle, encompassing all beings.
If your mind strays away from the mantra, gently bring your attention back and resume repeating the mantra or visualizing its vibration spreading outwards. Try to keep your focus on radiating these positive intentions for as long as possible.
Bringing It All Together
The practice of compassion mantras has a multifold effect. It includes the promotion of kindness and understanding towards both self and others, and can be used to improve cognitive and emotional wellbeing. Practicing compassion mantras is an easy way to counteract the negative chatter of the mind by cultivating kindness, peace and love on a daily basis. By investing in compassion mantra-based practice, we can bring more contentment, clarity and inner peace into our lives, as well as one’s surrounding communities.
Just remember, if you start to feel weary or tired while practicing, rest in a comfortable position, close your eyes and simply be. Taking some time out for yourself is just as important taking a few minutes each day to send love and compassion outwards into the world.
Namaste.
