Loving-Kindness (Metta) Meditation
A 33 minute guided loving-kindness practice focusing first on yourself, then a loved one, then a friend and finally someone struggling. Helping to bring yourself and those you focus on safety, happiness, health, and a life of ease and freedom. You will send out into the world the energy of your thoughts of love, kindness and compassion.
Transcript
Bring yourself to a relaxed,
Comfortable position.
Now that you are comfortable,
Allow a feeling of peacefulness to descend over you.
A pleasant,
Enjoyable sensation of being safe,
Comfortable and at ease.
Take a breath in and hold.
And as you exhale,
Allow a feeling of deep relaxation to flow from the crown of your head all the way down to the soles of your feet.
With every breath that you take,
Feel yourself.
Take another breath in and hold.
And as you exhale,
Release from your mind all the thoughts you have of the past.
Take another breath in and hold.
And as you exhale,
Release from your mind all the thoughts you have of the future.
As the future is yet to exist.
Bring your mind to this moment in time.
The only moment that truly exists.
In this moment,
You are aware only of yourself.
Become aware of the feelings that you have for yourself.
From within your heart,
With feeling.
Quietly repeat the affirmation.
May I be safe.
May I be safe.
Allow that feeling to settle within your body.
From within your heart,
With feeling.
Quietly repeat the affirmation.
May I be happy.
May I be happy.
May I be happy.
Allow that feeling to settle within your body.
From within your heart,
With feeling.
Quietly repeat the affirmation.
May I be healthy.
May I be healthy.
Allow that feeling to settle within your body.
From within your heart,
With feeling.
Quietly repeat the affirmation.
May I live with ease.
May I live with ease.
Allow that feeling to settle within your body.
From within your heart,
With feeling.
Quietly repeat the affirmation.
May I be free.
May I be free.
Allow that feeling to settle within your body.
Bring into your awareness somebody that you love.
See them clearly in your mind's eye.
And allow yourself to experience the love you have for them.
From within your heart,
With true love.
Quietly repeat the affirmation.
May you be safe.
May you be safe.
May you be safe.
Allow them to feel your love.
From within your heart,
With true love.
Quietly repeat the affirmation.
May you be happy.
May you be happy.
Allow them to feel your love.
From within your heart,
With true love.
Quietly repeat the affirmation.
May you be healthy.
May you be healthy.
May you be healthy.
Allow them to feel your love.
From within your heart,
With true love.
Quietly repeat the affirmation.
May you live with ease.
May you live with ease.
May you live with ease.
Allow them to feel your love.
From within your heart,
With true love.
Quietly repeat the affirmation.
May you be free.
May you be free.
Allow them to feel your love.
Bring into your awareness someone you care about.
See them clearly in your mind's eye.
Allow yourself to experience the appreciation from within your heart.
With true appreciation.
Quietly repeat the affirmation.
May you be safe.
Be safe.
Allow them to feel your appreciation.
From within your heart,
With true appreciation.
Quietly repeat the affirmation.
May you be happy.
May you be happy.
May you be happy.
Allow them to feel your appreciation.
From within your heart,
With true appreciation.
Quietly repeat the affirmation.
May you be healthy.
May you be healthy.
Allow them to feel your appreciation.
From within your heart,
With true appreciation.
Quietly repeat the affirmation.
May you live with ease.
With ease.
May you live with ease.
Allow them to feel your appreciation.
From within your heart,
With true appreciation.
Quietly repeat the affirmation.
May you be free.
May you be free.
May you be free.
Allow them to feel your appreciation.
Bring into your awareness someone who you think may be struggling.
See them clearly in your mind's eye.
Allow yourself to experience the feelings you have for them.
From within your heart,
With true compassion.
Quietly repeat the affirmation.
May you be safe.
May you be safe.
Allow them to feel your compassion.
From within your heart,
With true compassion.
Quietly repeat the affirmation.
May you be happy.
May you be happy.
To feel your compassion.
From within your heart.
With true compassion.
Quietly repeat the affirmation.
May you be healthy.
May you be healthy.
May you be healthy.
May you be healthy.
May you be healthy.
May you be healthy.
May you be healthy.
Allow them to feel your compassion.
From within your heart,
With true compassion.
Quietly repeat the affirmation.
May you live with ease.
May you live with ease.
May you live with ease.
Allow them to feel your compassion.
From within your heart,
With true compassion.
Quietly repeat the affirmation.
May you be free.
May you be free.
May you be free.
May you be free.
May you be free.
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4.8 (12)
Recent Reviews
Teresa
August 24, 2023
Grateful for your guidance and this spacious practice. Sending good wishes. 🌻