Day One: Metta For Yourself

Begin the new year by turning loving-kindness inward. This gentle 10-minute meditation invites you to soften the inner critic, offer care to your own heart, and welcome 2026 with greater ease and self-compassion. Through simple Metta phrases inspired by the teachings of Thich Nhat Hanh, you are guided to release tension, cultivate acceptance, and practice being kinder to yourself—one breath at a time.

This is Day 1 of a three-day New Year Metta Meditation series: Metta for yourself, for someone you care about, and for all beings.

Background Music - Without Saying- 369 (Epidemic Sound)

Transcript

Welcome to the first day of our New Year's Metta Meditation,

A day to offer loving kindness to yourself.

I invite you to find a comfortable position,

Either seated or lying down,

Whatever is your practice.

And soften your gaze or gently close your eyes,

Again,

Whatever is your practice,

Whatever feels most comfortable.

And you may rest your hands over your heart,

Or bring them together in prayer,

Or down by your side,

Whatever feels most natural.

And then allowing yourself to take a deep,

Full inhale in through your nose,

And a long,

Gentle exhale,

And returning to your natural rhythm of breathing,

Observing how you feel as you settle in this first day of our Metta Meditation.

We will repeat the following phrases three times together,

Silently or out loud,

And allow the words to rise from your heart,

Not only your mind.

Let us begin.

May I be at peace and nurtured in my body and mind,

Softening the inner critic.

May I be safe and free from harm.

May I be free from hate,

Fear,

And worry.

May I see myself through the lens of loving kindness and compassion.

May I allow myself to experience joy and happiness.

May I be kind to myself each day.

May I live with gratitude and openness.

May I not be led into intolerance or hate.

Deep inhale,

And exhale,

Repeating again,

Softly,

Silently,

Or out loud.

May I be at peace and nurtured in my body and mind,

Softening the inner critic.

May I be safe and free from harm.

May I be free from hate,

Fear,

And worry.

May I see myself through the lens of loving kindness and compassion.

May I allow myself to experience joy and happiness.

May I be kind to myself each day.

May I live with gratitude and openness.

May I not be led into intolerance or hate.

Inhaling,

Exhaling,

One more time,

Feeling it from your heart.

May I be at peace and nurtured in my body and mind,

Softening the inner critic.

May I be safe and free from harm.

May I be free from hate,

Fear,

And worry.

May I see myself through the lens of loving kindness and compassion.

May I allow myself to experience joy and happiness.

May I be kind to myself each day.

May I live with gratitude and openness.

May I not be led into intolerance or hate.

When you are ready,

Bring awareness back to your breath,

Observing how your body feels,

Perhaps feeling the warmth of compassion resting within you.

I want to thank you for joining me in day one of this three-day New Year Metta meditation.

Please come back tomorrow for day two when we will focus on another being you care about.