Loving-Kindness (Maitri): Love For Yourself And Others

A gentle loving-kindness meditation to open your heart and grow warmth, compassion and connection. Silently offer simple wishes for happiness, safety and ease to someone you love, to yourself, and then out to every living being.
This practice helps when you feel disconnected, harsh with yourself or weighed down by the world. It softens the heart and leaves you feeling kinder, calmer and more connected.
Practice type: loving-kindness (metta) meditation with silent phrases.
Background music: “Guided Meditation” by MarloweMusic (Pixabay)

Transcript

Hello and welcome. Loving kindness. Or MyTree. Is an ancient practice of building unconditional friendship. With yourself. And the world around you. As you offer kindness, You begin to move out of a feeling of separateness and back into the awareness that you belong. Sit comfortably with your eyes closed. And let your breath settle into its own natural rhythm. Feel your body soften and your shoulders drop. Gently bring your attention to the center of your chest. If it feels right. Rest a hand there and imagine. Breathing in and out through your heart. Bring to mind someone who makes you feel safe. Or brings an easy smile to your face. Picture them near you. And notice the warmth you feel towards them. In the quiet of your mind. Offer them these words. May you be happy. May you be safe. May you live with ease. May you be happy. May you be safe. May you live with ease. Let that wish rest in your heart. Now turn that same kindness inwards towards yourself. In the quiet of your mind. Offer yourself these words. May I be happy. May I be safe. May I live with ease. If this feels harder. Simply let the words be enough for now. May I be happy. May I be safe. May I live with ease. Finally, Imagine that warmth. Radiating outward to include all beings. Let it reach the people you know. Then to people you pass but never met. Further still to people all across the world. And on to every living being. Silently offer these words. May all beings be happy. May all beings be safe. May all beings live with ease. Let this kindness soften your heart. Rest here, Knowing your place within the whole. When you are ready. Take one slow breath. And feel the weight of your body where it rests. And for you. May you be happy. May you be safe. May you live with ease. Slowly open your eyes.