Foundations Of Metta: A Loving Kindness Practice

This loving kindness meditation moves through concentric circles of compassion—beginning with we, expanding to you, returning to I, then distilling the practice down to its essential wishes: protected and safe, contented and pleased, supported with strength, unfolding with ease. By extending care outward and inward in waves, you cultivate a practice that honors both connection and self-compassion. A gentle reminder that kindness flows in all directions.

Transcript

Hi there!

Welcome back to Insight Timer.

I'm Stephen and I'll be your guide for this meditation.

Today I want to invite us to explore a practice called Metta or Loving-Kindness meditation.

Loving-Kindness is a practice where we repeat a series of phrases and you can choose between I,

You,

We,

Or other expressions that you may prefer.

I will rotate through all of these phrasings.

You can follow along using the silence to repeat either silently or aloud to yourself the various phrases that we practice in Loving-Kindness meditation.

Start by finding a comfortable seat,

A comfortable position for your body.

You might place your hands on your legs or a hand over your heart and a hand over your stomach.

Noticing your breath,

The quality of your presence.

May we be protected and safe.

May we be contented and pleased.

May our bodies support us with strength.

May our lives unfold smoothly and with ease.

May you be protected and safe.

May you be contented and pleased.

May your body support you with strength.

May your life unfold smoothly and with ease.

May I be protected and safe.

May I be contented and pleased.

May my body support me with strength.

May my life unfold smoothly and with ease.

Protected and safe.

Contented and pleased.

Supported with strength.

A life unfolding smoothly and with ease.

These four relatively simple phrases repeated over again can be a beautiful practice to return to,

To remind ourselves of intentions that we want to carry,

Of intentions that we want to invite into our lives.

So the next moment that you find a breath,

A pause,

May you remember loving kindness and may this practice support you to embrace both love and kindness in your life.

Thanks for practicing with me.

I hope to see you again soon on Insight Timer.