5 Minute Metta Or Loving Kindness Meditation (No Music)

This short metta, or loving kindness, guided meditation is intended to increase your capacity to extend compassion toward yourself and others. This practice helps build internal resources that empower you to be more patient and understanding in difficult moments. While it may feel mechanical, a regular practice has a way of reducing reactivity when you feel stressed. Over time, it's possible to see yourself resopnd to challenges in a different way.

Transcript

Before we start this abbreviated Metta or loving kindness meditation,

Take a minute to get comfortable.

When you are ready,

You can close your eyes or lower your gaze and find something on which to focus.

You might start by noticing if there are any areas of your body that feel tight and see if you can soften those muscles and let go of any tension.

You can bring your attention to your breath as a way of settling into your body.

Just notice you are breathing in and breathing out.

You might try lengthening the exhalation as this can soothe the body and calm the mind.

In this shortened version of Metta,

You'll start with sending well wishes to yourself,

Then to another,

Then to us or we,

And then to all beings.

The practice will end with the sound of a vibratone.

As you listen to me speak these phrases,

You might silently repeat them to yourself.

When done on a regular basis,

This practice helps us create and connect with an inner source of kindness.

This can influence the ways in which we respond to ourselves and to others.

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 all beings be peaceful and happy.

May all beings be healthy and strong.

May all beings be safe and protected.

May all beings live with ease.

Reviews

Really enjoyed this meditation. You have a lovely calming voice and I found the affirmations really powerful and easy to visualise. I also really appreciated not having music, as I find this distracting in most meditations. Thank you 🙏