Metta Journals Now Available

2, December 2023

We are excited to announce our collection of Metta Journals. 

Yes, the journal pages are dot grid in a soft cream color to allow total freedom in what and how you wish to record your entries. The cover is emblazoned with our modified version of a Metta prayer.

You can use the cover text as a prompt if you need something to get you going in your writing or a guide for meditation practice.

If you’re unfamiliar with Metta as a concept for mediation and prayer, here’s a quick overview.  Metta meditation, also known as loving-kindness meditation, is a practice that involves reciting positive phrases towards oneself and others. The goal is to develop a mental state of love, compassion, and kindness.

To practice loving-kindness meditation:

Metta meditation, also known as loving-kindness meditation, is a beautiful practice that cultivates compassion and goodwill towards oneself and others. Here are some brief instructions for getting started:

1. Find a quiet and comfortable place to sit or lie down. Sit with your back straight but relaxed, and close your eyes or soften your gaze.

2. Bring your attention to your breath. Take a few slow, deep breaths, and feel your body settle into stillness.

3. Start with yourself. Silently repeat phrases of goodwill and kindness towards yourself, such as:

"May I be happy."

"May I be healthy."

"May I be safe."

"May I be peaceful."

Focus on the feeling of these words and the intention behind them. If your mind wanders, gently bring your attention back to your breath and the phrases.

4. Expand your circle of kindness. Once you feel a sense of warmth and well-being for yourself, extend your loving-kindness to someone you care about deeply, such as a family member or close friend. Repeat the phrases, silently dedicating them to this person.

5. Continue to expand. Gradually include others in your circle of kindness, such as acquaintances, neutral people, and even those you find challenging. You can use the same phrases or adapt them to feel more genuine for each person.

6. Send loving-kindness to all beings. Finally, open your heart to all living beings, near and far. Silently wish for their happiness, health, safety, and peace.

Remember:

Be patient and kind to yourself. It takes time and practice to cultivate genuine loving-kindness.

Don't force anything. If a particular person feels difficult, simply move on and come back to them later.

Trust the process. Even a few minutes of Metta meditation each day can make a difference in your life and the lives of those around you.

Here are some additional tips for your Metta meditation practice:

Be mindful of your posture and breath throughout your meditation.

If you find it difficult to generate feelings of loving-kindness, start with smaller wishes, such as "May I be free from suffering" or "May I be at ease."

If you're looking for more insight into journaling check out this blog post on Starting an Effective Journaling Practice at clarkhaaland.com

If you have any questions about journaling drop a note in the comments or shoot me an email - clark@haalconstudios.com

~Clark

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