Loving Kindness or Metta Meditations have been shown to have a variety of wonderful benefits for us.
Regularly practicing Loving Kindness Meditations can increase positive emotions and reduce negative ones,
Increase self-compassion,
Enhance our empathy,
Compassion,
And patience toward others,
Improve our relationships,
Even the most challenging ones,
Reduce our stress,
And more.
I'm Steve Walker,
A life coach and meditation teacher here on Insight Timer.
Thank you for joining me today.
You can practice this Loving Kindness Meditation at any point during your day.
You may want to find a comfortable position,
Either seated or lying down,
And close your eyes.
But you can also do this meditation while on a walk.
Now take a long,
Slow,
Deep breath in through your nose.
Hold it for a second or two.
Then exhale slowly through your mouth.
Take a few more deep breaths in through your nose and out through your mouth,
Allowing yourself to fully relax and let go of any tension in your body.
Ground yourself in the present moment.
If you find your mind wandering at any time,
That's okay.
That's what it does.
Just acknowledge the thought and bring your focus back to your breath and my voice.
Now let's imagine you're with an acquaintance,
Somebody that you know,
But not that well.
It may be the checkout clerk at the grocery store,
Or somebody that you work with but don't know very well.
An acquaintance.
Picture that person in your mind.
And then say to them,
I hope you are healthy.
I hope you are safe.
I hope you feel loved.
I hope you have peace.
I hope you are healthy.
I hope you are safe.
I hope you feel loved.
I hope you have peace.
Now,
Imagine you're with a loved one,
Somebody that you really love,
A relative,
A friend,
It could even be a pet.
Picture that loved one.
And say to them,
I hope you are healthy.
I hope you are safe.
I hope you feel loved.
I hope you have peace.
I hope you are healthy.
I hope you are safe.
I hope you feel loved.
I hope you have peace.
Next,
Think of a person that you have a challenging relationship with.
It could be a family member or co-worker that you're having a conflict with right now,
Or maybe just someone that kind of gets on your nerves from time to time.
It could be an awkward relationship even.
Picture that person.
And say to them,
I hope you are healthy.
I hope you are safe.
I hope you feel loved.
I hope you have peace.
I hope you are healthy.
I hope you are safe.
I hope you feel loved.
I hope you have peace.
Now,
Picture yourself.
And 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 are healthy.
I hope you are safe.
I hope you feel loved.
I hope you have peace.
Finally,
Imagine all of humanity,
The billions of people spread across the planet,
People who just like you have hopes and dreams,
Love and heartache.
Imagine all of humanity.
And say to every living person on this planet,
I hope you are healthy.
I hope you are safe.
I hope you feel loved.
I hope you have peace.
I hope you are healthy.
I hope you are safe.
I hope you feel loved.
I hope you have peace.
Thank you for joining me for this loving-kindness meditation,
Sending you health,
Safety,
Love,
And peace.
