Loving Kindness Metta Meditation
This loving-kindness metta meditation will deepen your compassion for yourself and others. Metta meditation enhances feelings of relaxation, calm and social connection to all beings. As you strengthen self-love and compassion, you naturally increase positive emotions towards yourself and others, extending kindness and peace throughout your environment and the world.
Transcript
I am Amy v.
Cooper and this is a loving kindness meta meditation.
This practice is an offering of loving kindness to ourselves and others.
The repetition of these phrases act as a gift and as we offer these wishes of well-being,
We begin to experience more happiness in our lives.
Within this space,
You will develop a deeper compassion for yourself and others.
The phrases that we will be using in this practice are,
May I be happy,
May I be healthy,
May I be safe,
And may I live in peace.
Let's begin.
Allow yourself to settle in,
Taking a deep breath into the belly,
Allowing it to expand and exhaling when you are ready with intention,
Releasing any thoughts or worries that are not serving you in this moment.
Notice now where you are grounded and begin to feel the calming grounding energy here,
Connecting again to your breath,
Noticing that you are beginning to relax both the mind and the body.
Imagine now a beautiful place.
It could be a beach or a garden,
A mountain,
It could be in the middle of a lake or even floating freely in the stars.
Whatever you imagine here is perfect.
Take a moment to notice the sensations of this place,
The temperature of this place,
The smells,
The colors,
How calm and safe it feels here.
Notice that in this safe place is a circle and begin walking towards this circle.
When you are there,
Imagine yourself sitting or lying down,
Feeling even more relaxed.
Now begin to offer these wishes to yourself,
Inviting compassion,
Repeating out loud or in your mind.
May I be happy.
May I be healthy.
May I be safe.
And may I live in peace.
May I be happy.
May I be healthy.
May I be safe.
And may I live in peace.
Repeating these phrases at a pace that feels good to you.
And now allowing yourself to relax even deeper and bring to mind a younger version of yourself.
Maybe your inner child or a version of yourself at an age where you may have longed for some extra loving kindness or compassion.
Bring them here into your circle,
Your safe place.
Maybe imagine holding their hand or sitting them in your lap.
And now offering these phrases to them.
And notice how it feels to offer these wishes to your younger self.
May you be happy.
May you be healthy.
May you be safe.
May you live in peace.
And again repeating these phrases at a pace that feels good to you.
And notice how this younger you responds to these phrases,
To this offering.
And now letting go of this version of you.
Maybe allowing them to rest beside you,
Bringing your attention now back to the breath.
And if your mind has wandered without judgment,
Just come back to the breath,
To the sound of my voice,
To the sensations of your safe place inside your circle.
Now bringing to mind someone who you love,
Someone who fills you with joy.
Imagine them here right now with you.
Notice how that feels.
Notice any sensations in your body.
And now offering these phrases to them.
May you be happy.
May you be healthy.
May you be safe.
And may you live in peace.
Notice how it feels to offer these wishes to this loved one.
Notice how they respond to this offering.
May you be happy.
May you be healthy.
May you be safe.
And may you live in peace.
Imagine repeating these phrases at a pace that feels good to you.
And now letting go of this loved one for now.
Maybe allowing them to rest beside you.
Bringing your attention back to the breath.
And if your mind has wandered without judgment,
Just come back to the breath,
To the sound of my voice,
To the sensations of your safe place inside your circle.
And now begin to imagine a stranger or an acquaintance.
Maybe someone you see from time to time,
Maybe in your neighborhood or at a store or a cafe.
Someone you don't know very well nor have strong feelings about.
Imagine them here right now with you in your circle.
Maybe looking them in the eye if that feels comfortable.
And if not,
That's okay too.
Now offering these phrases to them.
May you be happy.
May you be healthy.
May you be safe.
And may you live in peace.
Notice how it feels to offer these wishes to this person.
Notice how they respond.
Notice how you both have the desire to feel these things.
May you be happy.
May you be healthy.
May you be safe.
May you live in peace.
And again repeating these phrases at a pace that feels good to you.
Understanding your connection with these desires with this person.
And now letting go of this person.
Maybe allowing them to rest beside you.
Bringing your attention to the breath,
To the sound of my voice,
To the sensations of your safe place inside your circle.
And now I invite you to imagine someone who maybe has caused you some stress.
Someone you don't like very much.
Maybe not the most triggering person.
But someone you may not have been as generous with when it comes to wishing well-being.
Imagine them here right now with you in your circle if that feels comfortable.
And maybe if it feels possible for you to forgive them just in this moment.
And invite them in knowing that this person too desires to be happy and healthy and safe.
Understanding how a greater sense of peace might change your relationship to this person.
And if not,
That's okay too.
Offer these phrases to yourself instead.
But if you can now offering these phrases to them.
May you be happy.
May you be healthy.
May you be safe.
May you live in peace.
Notice how it feels to offer these wishes to this person.
Notice if there is any more ease moving into this space.
May you be happy.
May you be healthy.
May you be safe.
May you live in peace.
And again repeating these phrases at a pace that feels good to you.
Understanding your connection to this person within these desires.
And now letting go of this person,
Letting go,
Letting go,
Maybe allowing them to rest beside you or releasing them from this space.
Bringing your attention back to the breath.
To the sound of my voice.
To the sensations of your beautiful safe place inside your circle.
And now imagining one last person,
A future version of you.
A joyful,
Healthy,
Fulfilled version of you.
Maybe your highest possible self.
Imagine them here right now with you in your circle.
Notice how it feels to be in the presence of this future version of you.
Notice the energy here.
And see if this version of you has a message for you.
Allow yourself to receive it.
And if there is no message,
That's okay too.
Maybe it's just energy or light,
Color.
And now offering these phrases to them or maybe they are offering these phrases to you.
May you be happy.
May you be healthy.
May you be safe.
May you live in peace.
May you be happy.
May you be healthy.
May you be safe.
And may you live in peace.
You are understanding your connection within these desires.
And understanding that this version of you lives inside of you right now.
And now allowing this version of you to rest beside you or maybe bringing them into your heart to stay.
Bringing your attention now back to the breath,
To the sound of my voice,
To the sensations of your safe place inside your circle.
Notice all of the happiness,
Healthiness,
Safety and peace that you have cultivated here today.
Notice the energy of the people in your circle.
And begin to allow that energy to become light,
A beautiful golden light.
See that light now expanding beyond your circle.
Out into the world.
An energy of well-being spreading through your home,
Your community,
To your neighbors,
Into the plants and the trees.
That energy of well-being flowing to your loved ones and even to your perceived enemies.
By repeating these phrases you have cultivated compassion and kindness,
Connecting us all,
Strengthening us,
Creating an expansion of understanding,
Joy,
Safety and peace to all beings.
Now extending this light and well-being to all living things without any exceptions.
May all living things be happy.
May all living things be healthy.
May all living things be safe.
And may all living things live in peace.
Allowing this beautiful golden light to return now into your heart where it will continue to grow and expand within you throughout your week,
Reminding you to nurture compassion for yourself and others.
Thank you.
4.9 (134)
Recent Reviews
Dori
November 12, 2025
That was lovely. The metta meditations are so nourishing. I loved giving this metta to the younger and older versions of self as well. Thank you, and blessings to you, dear one. 💜🙏🏼☮️
B
August 6, 2023
An enjoyable meditation of brining loving kindness to ones circle and sharing it out into the world
Tom
July 21, 2022
I Really needed/need this.
Maria
May 24, 2022
I loved this! Thank you, Amy!