Meditation

Metta (loving kindness)

Anja Higashibaba
 THE 4TH
TRIMESTER
◦ Pregnancy, labor and birth: big life
transition
◦ Navigating new body image, new roles,
new identity, new dynamics in
relationships and friends
◦ Lots of focus on the baby- mom left to
navigate healing and health
◦ More resources for navigating postpartum
recovery and wellness is absolutely
necessary
(The 4th Trimester Project, n.d.)
 Disclaimer
These practices should never replace therapeutic or medical treatment for
any mental or physical health related issues such as postpartum depression
(PPD). Always reach out to your healthcare provider or practitioner for
proper evaluation of any suspected conditions.
 Background & History
"boundless warm-hearted feeling."

◦ Meaning of “metta”- loving-kindness- The heart’s release

◦ Awareness meditation practice
◦ Ancient Tibetan practice –from the teachings of Buddha
◦ Legend about “metta”
-500 monks practicing insight meditation “Vipassana” in the woods
-Visited by devas- “the unseen beings”-ran to Buddha-frightened
-Buddha taught Metta as a weapon of protection- the devas became
loving and kind
(Rose, n.d.)
 Benefits
◦ Health
- Enhanced feeling of empathy, enhances social connections
(improves relationships), builds resilience for symptoms of PTSD,
promotes self-compassion, reduces stress and anxiety, reduces
physical pain (relieving emotional stress- raises pain tolerance)
◦ Loving-kindness for mothers-
- Offering ourselves loving-kindness
- Offering our babies loving kindness
- Offering all mothers loving kindness- mother nature, our mothers,
friends who are mothers, mothers across the world, the divine
mother/feminine energy
 ◦ Metta can be practiced anytime and anywhere.
◦ Anywhere: In the shower, in the car, while the baby takes a
Benefits for nap, while doing laundry, over a cup of coffee or taking a

mothers walk.
◦ Anytime: can be practiced 5 minutes or be reserved as a
30-minute ritual in the morning or before bed
Practicing Metta
for mothers
◦ Beginning Metta: Deep breathing-
moving into the space of the heart-
compassion, kindness, gentleness
◦ Note- loving feelings or harder feelings-
honor these feelings without judgement.
◦ Feel loving-kindness phrases with every
fiber of your being
Practicing Metta for
mothers
1. Start with the self: moving into a time you felt unconditional love.
“May I be happy. May I be well. May I be safe. May I be peaceful and
at ease.”
2. Think of a beloved- your baby- feel the unconditional love you
have for your child.
“May you be happy. May you be well. May you be safe. May you be
peaceful and at ease.”
3. Benefactor- mother earth, mothers of the world
“May you be happy. May you be well. May you be safe. May you be
peaceful and at ease.”
 Let’s try it!

GUIDED METTA 30 MINUTES

MEDITATION
Reflections/Discussion
◦ Reflective Journaling
◦ 20 minutes
- How was this practice for you? Challenging? Relaxing? Peaceful?
- How did it feel for each set of phrases? How did it feel offering yourself loving kindness, offering
your baby loving kindness and the world?
- What feelings came up for you during each set of phrases? Kind, warm feelings? Harder feelings-
sadness?
- Any thoughts after the meditation was over? How do you feel after practicing loving kindness?
- How will do you see yourself using Metta in your life?
◦ Share your thoughts!
 ◦ Metta Institute
◦ The Mountain Hermitage
Resources ◦ Lion’s Roar
◦ Spirit’s Rock
 QUESTIONS?
TURN TO YOUR NEIGHBOR!
 References

Dimidjian, S. (2016, June 23). A Loving-Kindness Meditation for Moms. https://www.mindful.org/a-

loving-kindness-mediation-for-moms/.
Metta Institute. (n.d.). How You Can Help. Metta Institute.
https://www.mettainstitute.org/mettameditation.html.
Mindworks Team . (2021, May 14). Getting Started with Metta Meditation - Mindworks Meditation (With
Examples). Mindworks Meditation. https://mindworks.org/blog/getting-started-metta-meditation/.
Nunez, K. (2020). 5 Benefits of Metta Meditation and How to Do It. Healthline.
https://www.healthline.com/health/metta-meditation.
Rose, M. (n.d.). The Power of Metta: A Buddhist Story. The Mountain Hermitage.
https://mountainhermitage.org/2016/07/01/power-metta-buddhist-story/.
Spirit Rock. (n.d.). Know the Mind. Train the Mind. Free the Mind. 2016 Teachings Intro to Insight - Spirit Rock – An
Insight Meditation Center. https://www.spiritrock.org/intro-to-insight-2016.
Terrance, B. (n.d.). Day 11 ~ May Is For Metta. Attendee Portal - Instant Teleseminar.
https://events.iteleseminar.com/?eventID=55215372&preview=.
Wei, M. (2019). The Healing Power of Sound as Meditation. Psychology Today.
https://www.psychologytoday.com/us/blog/urban-survival/201907/the-healing-power-sound-meditation.
4th Trimester Project. (n.d.). About. 4th Trimester Project. https://newmomhealth.com/aboutus.