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Cultivating Metta: A Meditation Practice for Universal Love and Compassion with Sakura

The term Metta originates from the Pali language, meaning benevolence, loving-kindness, and concern for others. It gave rise to a particular form of meditation aimed at cultivating compassion. This meditation finds its roots in Buddhism but can be practiced by anyone seeking to nurture kindness and unconditional love for oneself and others. The essence of this sentiment lies in its unconditional nature, extending beyond merit, and devoid of expectations, thus not reliant on reciprocation.

This concept embodies pure and ideal love, which begins with self-love—embracing our imperfections and limitations—and gradually expanding this love to include those around us.

To embark on this practice, find a comfortable sitting position and direct your attention to the heart chakra, located in the chest area. Breathe into this space until you experience a warm sensation, infusing your body and mind with Prana (life force energy), while offering kind and loving thoughts to yourself.

Release any negativity from the mind and mentally recite these affirmations:

"May I be free from all internal and external dangers.

May I be safe and secure.

May I be free from mental shackles.

May I be happy.

May I be free from physical pain and suffering.

May I be healthy and strong.

May I live happily, peacefully, joyfully, and easily in this world."

Next, redirect these same thoughts to a beloved one, a friend, or someone dear to your heart. Subsequently, extend these sentiments to a neutral person, gradually encompassing the entire world. Allow these affirmations to resonate within your body, mind, and heart.

Conclude the meditation with the following words:

"May all beings be safe, happy, healthy, and live in peace.

May all individuals find happiness and freedom."

Let us cultivate more Metta for all. Namaste.

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