Loving Kindness - Metta - Short Version

This is one of a series of 5-minute meditations, all set to the same lyrical music, so they can be used as single meditations or as a collection that you flow through in whatever order feels right for you. Here we explore focussing on the practice of extending loving kindness, or METTA, to yourself, with the utmost compassion for what is.

Transcript

Sit comfortably,

Take some deep slow breaths,

Let go of any concerns or preoccupations.

Just imagine that you can feel your breath moving through the centre of your chest,

In the area of your heart.

As today we share a Metta or Loving Kindness meditation.

Feeling that breath moving through your heart space.

Metta or Loving Kindness is first practiced towards oneself,

Since we often have difficulty loving others without first loving ourselves.

And so today we will stay with practicing this part of Metta.

Mentally repeat,

Slowly and steadily,

The following.

May I be happy,

May I be safe,

May I be healthy,

May I live with ease.

As you say them to yourself,

Allow yourself to sink into the intentions they express.

May I be happy,

May I be safe,

May I be healthy,

May I live with ease.

Loving Kindness meditation consists primarily of connecting to the intention of wishing ourselves and others happiness.

Keep repeating the phrases.

May I be happy,

May I be safe,

May I be healthy,

May I live with ease.

If you sense feelings of warmth,

Friendliness or love arise in the body or mind,

Connect to them,

Allowing them to grow as you repeat the phrases.

May I be happy,

May I be safe,

May I be healthy,

May I live with ease.

You might find it helpful to hold an image of yourself in your mind's eye,

The way you are now,

An image of yourself as a child,

And keep repeating the phrases.

May I be happy,

May I be safe,

May I be healthy,

May I live with ease.

May I be happy,

May I be safe,

May I be healthy,

May I live with ease.

Reviews

I enjoyed this meditation especially since right now I'm not feeling well. Thanks!

Sincerely want to thank you for this meditation. It brought peace to me.