Day Two: Metta For A Being You Care About

On Day 2 of this New Year Meditation series, you are invited to offer loving-kindness to someone or a being you care about—a friend, family member, mentor, or animal companion. In this 10-minute practice, you gently bring this person to mind and surround them with wishes for peace, safety, and joy. Drawing on the spirit of Thich Nhat Hanh’s teachings, the meditation nurtures warmth, gratitude, and connection, helping you begin 2026 with a more open and loving heart.

This is Day 2 of a three-day series: Metta for yourself, for a being you care about, and for all beings.

Background Music - Harmonic Light- Amber Glow (Epidemic Sound)

Transcript

Welcome to the second day of our New Year's Metta Meditation practice.

Today we extend loving-kindness to another person or being we care about.

A friend,

Family member,

Teacher,

Or even an animal companion.

I invite you to settle comfortably,

Either seated or lying down,

Whatever is your practice.

You may close your eyes or soften the gaze.

Again,

Whatever is your practice or feels most comfortable.

Settling in,

Observing your breath.

I invite you to bring to mind this person or being,

Seeing them surrounded in gentle light.

Inviting you to take a deep inhale and a mindful exhale.

We will repeat the following phrases three times,

Silently or out loud,

Allowing the words to rise from your heart,

Not only your mind.

Let us begin.

May you be at peace and nurtured in your body and mind.

May you be safe and free from harm.

May you be free from hate,

Fear,

And worry.

May you see yourself through a lens of loving-kindness and compassion.

May you allow yourself to experience joy and happiness.

May you be kind to yourself each day.

May you live a life of gratitude.

May you not be led into intolerance or hate.

Deep inhale and exhale.

Again,

Visualizing this being surrounded by a nurturing light from your heart to theirs.

Repeating again.

Let's begin.

May you be at peace and nurtured in your body and mind.

May you be safe and free from harm.

May you be safe and free from hate,

Fear,

And worry.

May you see yourself through a lens of loving-kindness and compassion.

May you allow yourself to experience joy and happiness.

May you be kind to yourself each day.

May you live a life of gratitude.

May you not be led into intolerance or hate.

Inhale.

Exhale.

One more time.

Visualizing this being sending from your heart to yours.

Let us begin.

May you be at peace and nurtured in your body and mind.

May you be safe and free from harm.

May you be free from hate,

Fear,

And worry.

May you be safe and free from hatred,

Fear,

And worry.

May you see yourself through a lens of loving-kindness and compassion.

May you allow yourself to experience joy and happiness.

May you be kind to yourself each day.

May you live a life of gratitude.

May you not be led into intolerance or hate.

Allowing yourself to sense the flow of your loving energy reaching toward them.

May it be returned to you and multiplied.

When you are ready,

I invite you to bring awareness back into your breath.

Observing how your body feels.

Feeling the warmth of compassion resting within you.

Thank you for joining me for day two of this New Year Metta Meditation.

Please return tomorrow for our final day,

Day three,

Where we will focus on Metta for those we may struggle with or for the world.

Thank you.