Loving Kindness Practice For Cultivating Compassion

Enjoy this short guided Metta practice to cultivate compassion, empathy, and equanimity. Find a comfortable position and relax for a few minutes. Metta (or loving-kindness) help us transform ourselves within and without. By transforming ourselves we transform the world!

Transcript

We will start this meditation by giving love to ourselves and then to somebody that we love and then someone that we don't know and then and I will guide you through this. So I invite you to keep your eyes closed if you would like to follow and read the lines or you can just repeat after I repeat it to you whatever feels better for you you may do so. So during this meditation we are opening our heart and we take a deep breath we inhale and we exhale close our eyes if we want to be doing this meditation with our eyes closed if not I invite you to gaze at the image relax in a very relaxed way. So before we start giving love to ourselves and others make sure that you are not putting any pressure on your forehead your mouth or your shoulders or your belly or any part on your legs or feet that you are pressing yet relax and I invite you to repeat these phrases with me towards yourself if that feels comfortable if not choose someone that you love and we will repeat slowly may I be happy may I be peaceful may I live with ease and kindness may I be healthy again we repeat the phrases you can silence in our head we may draw a small smile in our face feel the warmness of the love that we're giving ourselves may I be happy may I be peaceful or the love that we're giving to others may I be may I live with ease and kindness may I be healthy may I be happy may I be peaceful may I live with ease and kindness may I be healthy you well with the sound of the bell we move to the next person a friend or a family member or perhaps if we haven't done ourselves we do we do it to ourselves I will be doing it to somebody that I love may you be happy may you be peaceful may you live with ease and kindness may you be healthy make sure there's no tension in the body and again we repeat may you this person that we love be happy and we see them we picture them may you be peaceful may you live with ease and kindness may you be healthy again may you be happy may you be peaceful may you live with ease and kindness may you be healthy one more time on your own we bring the third person somebody that we don't know somebody that is somebody that we see every day or every other day that we don't have any connection we may not even know their name we bring them to our mind an image we wish them may you be well may you be happy may you be peaceful may you live with ease and kindness may you be healthy again may you be happy may you be peaceful may you live with ease and kindness may you be healthy as we say this we send that compassion that unconditional love to that person may you be happy may you be peaceful may you live with ease and kindness may you be healthy we move to the last person someone that we may have had a difficulty recently we'll make sure this person and without thinking about the situation we give them unconditional love and compassion by repeating may you be happy may you be peaceful may you live with ease and kindness may you be healthy it may be hard to send love to someone that has hurt us we take a deep breath and we continue to repeat may you be happy may you be peaceful may you live with ease and kindness may you be healthy it's normal to kind of resist however we allow love to come and repeat with us may you be happy may you be peaceful may you live with ease and kindness may you be healthy one more time on your own and when you hear the bell slowly return