Lovingkindness Meditation

A metta (loving-kindness) meditation from Insight Timer course creator and yoga teacher Brian Hyman. This meditation is very accessible and easy to follow for anyone new to meditation or experienced practitioners. Focus is on cultivating lovingkindness for oneself, others, and all beings everywhere. Gentle guidance is offered throughout the meditation, and generous silent spaces are also offered for personal internalization. Subtle music plays throughout the background of the track.

Transcript

Welcome to this metta or loving kindness meditation.

Let's find a comfortable position.

Begin to settle in and close the eyes.

Let's take a deep inhale together.

And exhale,

Release the breath.

Again,

Deep inhale.

And exhale,

Release the breath.

Last time,

Deep inhale.

And exhale,

Release.

Continue to settle into your position.

Continue to focus on the breath.

And allow yourself to be here now.

Bring your awareness to the physical body.

Bring your awareness to yourself.

Bring your awareness to yourself.

And either repeat after me or silently to yourself the following affirmation or mantra.

May I be happy,

Safe,

Healthy and free.

Allow these words to penetrate the mind and heart.

May I be happy,

Safe,

Healthy and free.

Now bring your awareness outside of yourself.

Perhaps think of someone you love,

A friend,

A neighbor.

And repeat the same mantra but this time directing it outward.

May you be happy,

Safe,

Healthy and free.

May you be happy,

Safe,

Healthy and free.

Imagine these ideas,

These words,

These blessings being sent outward.

Now bring your awareness to all beings everywhere,

All living things.

All people,

Plants,

Animals.

All of the elements,

Minerals,

All of nature.

And may all of us be happy,

Safe,

Healthy and free.

This includes me.

This includes you.

This includes our friends and neighbors,

The people we like and the people we may not like.

This includes all of life without judgment,

But metta or loving kindness.

May all beings and all living things be happy,

Safe,

Healthy and free.

For the next few moments allow these words and ideas to penetrate the mind and heart.

Slowly bring your awareness back to the present moment.

Come home to the body.

Let's take a deep inhale together.

Fill the body with breath and exhale let it go.

When you're ready gently blink the eyes open.

Have a beautiful day.

Reviews

Thank you so much for this Metta version ! Namaste 🙏

Nice short version of meta-loving kindness, meditation. No bell at the end, which I appreciate.

Beautiful..much metta to you Brian and thank you 😊

Beautiful Metta meditation! I'm going to bookmark this one, thank you!

Thank you, Brian. That was great and just what I needed. Love and light to you.

Beautiful! Thank you 🙏🏼