5 Minute Loving Kindness Meditation (Metta) For Stress

This is a 5-minute Metta or Loving-Kindness Meditation which helps build the internal resources we need to manage stress. This practice offers a way of fortifying ourselves against the challenges of fear. These phrases also help increase compassion for ourselves and others. With regular practice, we can experience greater ease and well-being.

Transcript

The practice of metta,

Or loving kindness meditation,

Has long been a way of reducing our vulnerability to fear.

Whether we worry about something or someone specific,

Or are experiencing a general sense of insecurity or impending doom,

The phrases of metta can calm our nervous system and help us feel more secure.

You can listen to this abbreviated version to build internal resources that can help you feel safe when experiencing worrisome thoughts and feelings.

For this practice,

You can start by sending well wishes to yourself,

Then to a friend or someone supportive,

And then to both of you.

You'll end by returning to yourself,

As this exercise is intended to help you manage distress.

As you listen,

You might repeat the phrases either out loud or silently to yourself.

Let's begin.

May I be peaceful and happy.

May I be healthy and strong.

May I be safe and protected.

May I live with ease.

May you be peaceful and happy.

May you be healthy and strong.

May you be safe and protected.

May you live with ease.

May we be peaceful and happy.

May we be healthy and strong.

May we be safe and protected.

May we live with ease.

May I be peaceful and happy.

May I be healthy and strong.

May I be safe and protected.

May I live with ease.

Namaste.

Reviews

I love, I love guided, loving kindness, or meta-practices as they are sometimes called. This was a unique one in my experience in being only five minutes and connecting both with oneself and with someone else, and with the two of you together! And lovely music as well as a very soothing and loving voice. Very helpful to calm me down after waking up a bit scared from my tea nap.

Thank you

Simple and effective