Hello!
Loving-kindness or Metta meditation is a way to increase compassion.
This includes compassion for ourselves,
For those around us,
And for the world as a whole.
There are many different variations on loving-kindness.
I'm going to share with you my favorite one.
We will use the same phrases and direct them towards different individuals.
Depending on where you are listening to this meditation,
You might repeat aloud after me or repeat silently in your mind.
Either way,
I will be pausing after each phrase to give you time to repeat and let it really settle into every fiber of your being.
To get the most out of this meditation,
Really notice how your body feels as you go through each portion.
Whatever you notice today is valid.
There is no wrong way to do this meditation.
We begin by addressing ourselves.
May I be filled with love and kindness.
May I be safe and protected.
May I love and be loved.
May I be happy and contented.
May I be healthy and strong.
May my life unfold with ease.
Taking a moment,
Noticing how that feels.
The next person we're going to work with is a loved one.
This could be a friend,
Family member,
Or pet that you care deeply for.
With this individual in mind,
We're going to repeat the same phrases.
May you be filled with love and kindness.
May you be safe and protected.
May you love and be loved.
May you be happy and contented.
May you be healthy and strong.
May your life unfold with ease.
Again,
Noticing how that feels.
How did that feel?
What came up?
The third person will be someone neutral.
So think of someone that you see occasionally,
But don't know very well.
This could be someone you see at the grocery store,
Your mail carrier,
Or someone on another floor of the building you work in.
With this person in mind,
We repeat our phrases.
May you be filled with love and kindness.
May you be safe and protected.
May you love and be loved.
May you be happy and contented.
May you be healthy and strong.
May your life unfold with ease.
Again,
Just noticing how did that feel?
Now the fourth person is someone who represents.
Now the first person is someone who represents Now the fourth person is someone who represents conflict.
I encourage you not to pick someone who is highly distressing and to begin with a lower level conflict and work your way up to the more difficult people in your lives.
So with this person who maybe makes you feel some kind of way,
We again repeat our phrases.
May you be filled with love and kindness.
May you be safe and protected.
May you love and be loved.
May you be happy and contented.
May you be healthy and strong.
May your life unfold with ease.
I like to end my loving kindness practice with holding space for all beings.
May all beings be filled with love and kindness.
May all beings be safe and protected.
May all beings love and be loved.
May all beings be happy and contented.
May all beings be healthy and strong.
May the lives of all beings unfold with ease.
Thank you for joining me in this practice today.
Take care.
