May We Be Happy — A Loving-Kindness (Metta) Meditation

This gentle Loving‑Kindness (Metta) meditation guides you through a soft, heart‑opening practice of sending peace, love, and joy to yourself and to others. You’ll begin by offering compassion inward, then gradually extend those same warm wishes to someone you love, someone neutral, someone you find challenging, and finally to all beings everywhere. With a calm, steady pace and simple, grounding phrases, this meditation helps soften emotional tension, open the heart, and cultivate a deep sense of connection and goodwill. It’s a nurturing practice for anyone seeking more peace, compassion, and ease within themselves and in the world around them.

Transcript

Hi there,

This is Kathy and welcome to our Loving Kindness Meditation.

I'm so glad you're here.

The Loving Kindness Meditation is a practice that focuses on cultivating feelings of goodwill,

Kindness,

And compassion towards oneself and to others.

Before we begin this practice,

You'll want to make sure you found a cozy,

Comfortable space either sitting or lying down,

Where you can spend the next few minutes in quiet.

Now,

Allowing your breath to be natural and placing your hand on your heart if you wish to do so.

Let's begin.

Bringing your attention inwards,

Picture yourself in your mind's eye and begin sending loving-kindness to yourself by repeating the following phrase three times.

May I be happy.

May I be healthy.

May I live with peace and ease.

May I be happy.

May I be healthy.

May I live with peace and ease.

May I be happy.

May I be healthy.

May I live with peace and ease.

Now thinking of someone in your life you're close to and care for deeply.

Someone you love.

Picturing this person in your mind's eye.

Imagine sending loving-kindness to them as you repeat the following phrase.

May you be happy.

May you be healthy.

May you live with peace and ease.

May you be happy.

May you be healthy.

May you live with peace and ease.

May you be happy.

May you be healthy.

May you live with peace and ease.

Next,

Offering loving-kindness to someone you feel neutral about.

Perhaps it's someone you cross paths with in your neighborhood,

A cashier at your local supermarket,

Or your mail carrier.

Someone in your life you feel neutral about.

Picturing this person in your mind's eye.

Imagine sending loving-kindness to them as you repeat the following phrase.

May you be happy.

May you be healthy.

May you live with peace and ease.

May you be happy.

May you be healthy.

May you live with peace and ease.

May you be happy.

May you be healthy.

May you live with peace and ease.

Next,

Picturing someone you have difficulties with.

Someone that is challenging in your life who you may have negative feelings or memories about.

Picturing this person in your mind's eye.

Imagine sending loving-kindness to them as you repeat the following phrase.

May you be happy.

May you be healthy.

May you live with peace and ease.

May you be happy.

May you be healthy.

May you live with peace and ease.

May you be happy.

May you be healthy.

May you live with peace and ease.

Finally,

Extend your wishes of loving-kindness to all beings everywhere.

Slowly expanding your awareness from your family,

To your friends,

To the people who live in your city,

In your country,

On your continent.

Then to all people across the globe,

Near and far,

Known and unknown,

The entire population we share this beautiful earth with.

Sending us all loving-kindness as you repeat the following phrase.

May we be happy.

May we be healthy.

May we live with peace and ease.

May we be happy.

May we be healthy.

May we live with peace and ease.

May we be happy.

May we be healthy.

May we live with peace and ease.

And sitting quietly for a few moments,

And slowly opening your eyes when you are ready.

Thank you for practicing with me today.

Reviews

Excellent session,I needed the. Most today

Thank you so much.