Day 10: Loving-Kindness (Metta)

This Mindfulness Meditation Challenge is designed to help you build a meditation habit and incorporate mindfulness into your daily routine. This meditation was recorded during one of the live events on Insight Timer. So, if you find this meditation helpful, you can support my work through a small donation.

In this track, I am going to guide you through Loving Kindness (Metta) meditation. This practice increases positive emotions and life satisfaction, enhances social connection, and promotes self-compassion. For best results, practice this meditation once a day.

After completing the meditation, check out the tips on how to integrate this practice into your busy life by going to the playlist named "Mindfulness Meditation Challenge" at the bottom of my profile.

Image Credit: By Leolo212 via Pixabay

Transcript

Hello wonderful being,

Thank you for choosing me to be your guide today.

So begin by coming into a comfortable position.

You can either sit,

Stand or lie down whatever your body needs right now.

And as you settle into this posture,

If you feel safe,

Allow yourself to close your eyes.

So as you begin to settle in,

Take a slow deep breath,

Breathing in through your nose and out through your mouth.

Rest your awareness on your heart.

Connecting with the warmth in your heart.

Noticing the signs of life each time your heart beat.

It is beating for you and for everyone that loves you.

So allow yourself to think of someone who you love and care about and who loves you and care about you.

It can be a friend,

A family member or even your pet.

So it can be any living being on this earth.

So as their image becomes clear in your mind,

Allow loving kindness to flow from your heart to theirs.

So silently repeat after me.

May you be safe.

May you be happy.

May you be healthy.

May you live with ease.

Noticing that with these wishes,

If your heart is becoming warmer or perhaps softer and now that your heart is connected with theirs in this manner,

You are connecting now with this string of love.

Allow yourself to receive these very same wishes but this time from your own self.

Repeat these to yourself.

May you be safe.

May you be happy.

May you be healthy.

May you live with ease.

May you be safe.

And now that your heart is fully open to give and receive love to other people as well as to yourself,

Allow yourself to notice the impact of this practice within your whole body and especially your heart.

Noticing if you feel more warmth or openness or perhaps some tenderness.

And now allow yourself to come back by becoming aware of the sounds around you,

Feeling the surface beneath you and finally opening your eyes.

Connecting back fully to the space around you.

Thank you for listening and I will see you soon.

Bye-bye.

Take care.