Loving Kindness (Metta) Meditation

Loving kindness meditation, or metta, is an opening of the heart to treating ourselves and other beings with greater love and compassion. It can reduce stress and anxiety and help us feel more connected to the people in our lives and humanity as a whole.

Transcript

This is a loving-kindness meditation.

You can do it standing,

Sitting,

Lying down,

Or even walking.

First,

Take a deep cleansing breath to focus yourself.

Now,

Imagine you're looking in the mirror at yourself.

Say to yourself,

I hope you are healthy.

I hope you are safe.

I hope you feel loved.

I hope you have peace.

I hope you're healthy.

I hope you're safe.

I hope you feel loved.

I hope you have peace.

Now,

Imagine you're with somebody that you love.

It might be your partner,

Or a parent,

Or a child,

Or a best friend,

Or even a pet.

Now,

Imagine that special person and say to them,

I hope you are healthy.

I hope you're safe.

I hope you feel loved.

I hope you have peace.

I hope you're healthy.

I hope you're safe.

I hope you feel loved.

I hope you have peace.

Now,

Imagine an acquaintance,

Maybe somebody who works at the coffee shop you go to,

Or the person at the dry cleaners,

Or a co-worker you don't know well.

Imagine you're with that person and say to them,

I hope you're healthy.

I hope you're safe.

I hope you feel loved.

I hope you have peace.

I hope you're healthy.

I hope you're safe.

I hope you feel loved.

I hope you have peace.

Now,

Imagine you're with someone that you have a difficult or complicated relationship with.

Imagine that person is sitting with you and say to them,

I hope you're healthy.

I hope you are safe.

I hope you feel loved.

I hope you have peace.

I hope you're healthy.

I hope you're safe.

I hope you feel loved.

I hope you have peace.

Now,

Imagine all of humanity,

The whole world.

Send out loving kindness energy to the entire world.

Think about humanity and say,

I hope you all are healthy.

I hope you all are safe.

I hope you all feel loved.

And I hope you all have peace.