Empty Your Heart to Create Pure Love: Metta Meditation

May 15, 2018

"It's okay NOT to know. Enjoy the not knowing. Wait until you do know. In-between do nothing. Do something else. Love. Enjoyment. Enthusiasm. Accept not knowing and you'll spare resistance, conflict and egoic force." Will Blakey

 

At the time of writing this blog, I was in Kata, Phucket. Although the beach was absolutely stunning, it was a very commercialised area and I didn't like it much - It felt empty and shallow. It turns out this was perfect for me at the time thought....

 

I had chosen a luxury hotel for my stay, and as soon as I arrived it all connected with the emptiness inside of me. I uploaded a story to Instagram of my room with the caption "I prefer the jungle" and then allowed the empty feeling to rise up inside of me. I laid on the bed and began to cry. My mind was searching for a reason, which blocked the emotion, so I cleared my mind of all thoughts by saying "I am sad because I am sad". My heart felt empty as the tears streamed down my face. My throat started to ache and the pressure rose to my forehead. I observed the act of crying from the awareness within until it came to a natural ending.

 

I brushed myself off and decided to explore Kata beach. The empty feeling followed me everywhere I went. I spotted some rocks to the left of the beach and decided to climb them, finding a secluded area by the sea. The sadness rose to the surface once again. My mind wanted distraction. Food. Phone. Work. Conversation. Something to distract myself from myself. Instead, I listened to my heart. The deep sadness, the empty heart, the tears, they all continued. This became the theme of my day. I allowed the emotion to surface whenever it so wished. 

 

As I wrote this, I realised that in order to create space for love in our lives, we must first empty our heart. Any past pain, trauma or attachment to previous relationships must be washed from our heart. In the emptiness, the nothingness, we can create pure love. I know from past experience that we can empty our mind in such a way to create whatever life we so choose - when we let go of all meaning and end the story we reach nothingness, which is the most powerful space to create, and the same is true for the heart.

 

As I perched on the rocks beneath the sun filled sky, listening to the rhythm of the sea, I came to realise that mans search for meaning can last a lifetime, and a million more. Since I was 3 years old I have asked this question "What is the meaning of life", and the answer is simple. So simple that many great men have denied it. Love is all there is, and it took an empty heart to truly accept this simple truth. 

 

Are you ready to empty your heart? To feel whatever pain is there? To live a life of love and meaning?

 

If the answer is yes, it's time to wash your heart, to explore any pain that may still be following you around. You do not need a reason to feel this pain; the mind may want to justify it, and search for a reason that explains why this feeling exists, but let the need for knowing dissipate. This mental process is just blocking the emotion. Accept that you feel this way because you feel this way, express whatever it is with deep acceptance, empty your heart and wash away the pain; you will discover a new form of love, and it's unconditional. 

 

Metta Meditation

 

To support this process, there is a Buddhist mediation called Metta, or loving-kindness;

  • Stage 1 – Loving Kindness For Yourself

  • Stage 2 – Loving Kindness For a Good Friend

  • Stage 3 – Loving Kindness For a Neutral Person

  • Stage 4 – Loving Kindness For a Difficult Person

  • Stage 5 – Loving Kindness For All Sentient Beings

 

 

First,  enter a deep state of relaxation to prepare. Sitting quietly, imagine a gentle shower of golden-white light flowing down over your head and through your body, instantly dissolving negative energy in you and around you. As this golden-white light travels through every cell of your body, allow yourself to let go of the tension and float in this sea of relaxation. A helpful key for deep relaxation is to remember that, rather than trying to relax, simply allow yourself to be relaxed. Just be. Relaxation is your natural state. Continue to allow the golden-white light to wash through the depths of your being, leaving a deeply purified sense of ease, calm, and relief in its wake. Bring your awareness to your heart area, and allow yourself to become centered in your heart. Just be with whatever you are feeling. Allow whatever you are experiencing to be okay. Observe your state without judgment.

 

Stage 1 – Loving Kindness For Yourself

 

Adopt a short series of sayings similar to the following:

 

“May I be well.” “May I be happy.” “May I be free from suffering.”

 

Repeat these or similar statements (whatever resonates with you), speaking from your heart. Allow a picture of yourself to form, and simply allow yourself to radiate heartfelt compassion for yourself.

 

After 5-10 minutes of stage 1, move on to stage 2.

 

Stage 2 – Loving Kindness For a Good Friend

 

Adopt a short series of sayings similar to the following:

 

“May [name] be well.” “May [name] be happy.” “May [name] be free from suffering.”

 

Repeat these or similar statements (again, whatever resonates with you), speaking from your heart. Allow a picture of your friend to form, and simply allow yourself to radiate heartfelt compassion for her or him.

 

After 5-10 minutes of stage 2, move on to stage 3.

 

Stage 3 – Loving Kindness For a Neutral Person

 

Adopt a short series of sayings similar to the following:

 

“May [name] be well.” “May [name] be happy.” “May [name] be free from suffering.”

 

Repeat these or similar statements (whatever resonates with you), speaking from your heart. Allow a picture of your neutral person to form, and simply allow yourself to radiate heartfelt compassion for him or her.

 

After 5-10 minutes of stage 3, move on to stage 4.

 

Stage 4 – Loving Kindness For a Difficult Person 

 

Adopt a short series of sayings similar to the following:

 

“May [name] be well.” “May [name] be happy.” “May [name] be free from suffering.”

 

Repeat these or similar statements (whatever resonates with you), speaking from your heart. Allow a picture of your difficult person to form, and simply allow yourself to radiate heartfelt compassion for him or her.

 

After 5-10 minutes of stage 4, move on to stage 5.

 

Stage 5– Loving Kindness For All Sentient Beings


Adopt a short series of sayings similar to the following:

 

“May all sentient beings be well.” “May all sentient beings be happy.” “May all sentient beings be free from suffering.”


Repeat these or similar statements (whatever resonates with you), speaking from your heart. Allow a picture of all sentient beings to form, and simply allow yourself to radiate heartfelt compassion for them.

 

If you are new to meditation, it is okay to practice each of these steps for 1-2 minutes. This will be enough to open your heart and release whatever pain is there. If you are not ready for meditation just yet, pick up the phone and call someone just to say how much you love them, and how grateful you are for their friendship. Next time you are in a restaurant, pay for someone else's meal without asking for recognition - just tell the restaurant you want to pay for a persons meal and ask that your identity be kept secret. Imagine the unconditional love this person will feel when they are told their meal has been paid for by a complete stranger.  Whatever you feel inspired to do, simply take action that is loving and kind, and your heart will open. If there is pain with this new opening, accept it - there is nothing to be afraid of. 

 

I admire each and everyone of you that has the courage to open your heart and to create a life of love and compassion, and I hope this blog post helps anyone on this path.

 

Thanks for reading.

 

Love Will x

 

 

 

Please reload

Recent Posts
Please reload

Join My Mailing List

CONtACT WILL

  • Black Facebook Icon
  • Black Twitter Icon
  • Black Instagram Icon
linkedin icon_edited.png

Name *

Email *

Subject

Message