Loving Kindness Meditation (with Background Music)

Loving Kindness (or 'metta') is a classic guided meditation in which you repeat kind, soothing phrases to cultivate goodwill, warmth, friendliness and compassion. The phrases can be directed at yourself, loved ones, strangers, or even the universe. Typically, we start by directing the phrases inwardly before expanding to others with decreasing proximity/closeness. If you find it difficult to offer yourself kindness, you may wish to offer the phrases to a friend or loved one (including pets) first before directing them to yourself. This practice is accessible and available to you anytime, anywhere.
This meditation track lasts for 9.5 minutes. If you're in a hurry, you could try one of my shorter tracks instead. This guided meditation includes background music. If you prefer silence in the background, please choose my Loving Kindness Meditation for Compassion instead.
Photo by Curated Lifestyle on Unsplash / Music stock from Descript (Early Morning Peace - Inspiring Soundbath -1).

Transcript

Loving Kindness Meditation In this practice, I will invite you to recite some phrases of kindness towards yourself, And if you wish it, Towards a friend or loved one. I will share some different phrases, But if they don't resonate with you, You can simply choose your own phrases to say instead. This is just an example that you can follow. So I invite you to settle into a posture that is comfortable for you, Seated, Standing or lying down, Whatever you prefer. Just settling into that comfortable posture and making sure you have everything that you need for practicing this meditation. And if it feels comfortable for you, I invite you to close your eyes to allow you to bring your attention to yourself. And if you don't feel comfortable with your eyes closed, You can simply lower your gaze or choose a point of focus in front of you to gently rest your gaze upon. So taking a moment to settle into this posture that you have chosen, Getting comfortable, Allowing the weight of your body to sink into the surface beneath you, Noticing the contact with the surface beneath you. And feeling its strength cradling your body and the weight of gravity gently holding you and cradling you. And then I invite you to take your attention to your body and the sensations of your breathing. Noticing the in-breath and the out-breath and the physical movements of your body as you're breathing. Noticing the breath in the front and the sides and the back of the body. Noticing your shoulders rising and falling. Your chest expanding and subsiding. On your belly, Swelling and subsiding. Perhaps also noticing the cool air entering your nostrils and the warm air leaving your mouth. Just taking a moment. To focus on the breath. And these physical sensations. The in-breath and the out-breath. The rhythm of your breathing. And if your mind wanders. Just noticing this, Just acknowledging the thought and gently guiding your attention back to your body, Back to the sensations of breathing. And I invite you to say some kindly phrases. You can say the phrases that I'm going to share, Or if those don't resonate for you, Simply choosing your own to repeat either silently or out loud, Whichever is most comfortable for you. You May I be happy. May I be healthy. May I live with ease. May I be happy. May I be healthy. May I live with ease. May I be happy. May I be healthy. May I live with ease. Just gently repeating these phrases or the phrases that you have chosen yourself. May I be happy. May I be healthy May I live with ease. And if your mind wanders. Just gently guiding your attention back to these phrases or to the phrases that you have chosen. May I be happy. May I be healthy. May I live with ease. And now I invite you, If you wish to, To bring to mind a friend, A loved one or even a pet, Someone with whom you have an uncomplicated relationship. And to simply picture them here in this space with you. Practicing together. And you can bring them into this loving kindness meditation. By directing the phrases at them. You may wish to use their name, Or you can simply say they, He, She, Whichever works for you. May they be happy. May they be healthy. May they live with ease. May they be happy. May they be healthy. May they live with ease. May they be happy. May they be healthy. May they live with ease. May they be happy. May they be healthy. May they live with ease. Now I invite you to use the phrases together for you and your friend or loved one. May we be happy. May we be healthy. May we live with ease. May we be happy. May we be healthy. May we live with ease. May we be happy. May we be healthy. May we live with ease. Simply repeating the kindly phrases that you have chosen for yourself and your friend or loved one. May we be happy. May we be healthy. May we live with ease. And I invite you to begin gently expanding your attention. Noticing the contact between your body and the surface beneath you. Noticing the space around your body. Perhaps feeling the temperature of the air or a breeze. Noticing any signs around you. If your eyes are closed, Perhaps noticing the light on your eyelids. And when you feel ready, Gently blinking open your eyes and returning to the space that you were practicing in. Bringing this attitude of loving kindness to yourself and your loved ones and the rest of the world as we bring this practice to a close and you return to the rest of your day.