5-Minute Morning Metta

There are few better ways to start your day than with a Metta or Lovingkindness practice, an ancient yet never-more-relevant tool that cultivates compassion for self and others. Metta just feels good to practice...and recent science has confirmed what so many have known for thousands of years: Metta is good FOR us, too. When practiced regularly, simply repeating this set of well wishes has been shown to boost mood, feelings of connection, and even immunity, while lowering stress, anxiety, and pain.

So join me for 5 minutes that have the power to shape your whole day to come.

Music provided by Audioinsmusic / Pond5

Transcript

Hi,

I'm Jenny Mayo.

Welcome to this short five-minute morning metta or loving kindness meditation.

Such an incredible way to start the day rooted in compassion towards self and others that may shape the whole way that our day unfolds and how we feel.

Certainly something our world needs so much more of right now.

Please find a comfortable position for your body seated or lying down and close the eyes if you like.

Start to let yourself land.

Feel the earth beneath you and let's take two clearing breaths just emptying out anything that's stuck or heavy.

Exhale to prepare.

Long slow inhale through the nose.

Big sigh out the mouth to release.

Again in through the nose.

What are you letting go of?

Return to your natural breath.

Just watch a few rounds.

Let it start to clear out a little space within you,

Within your heart.

And in this space sharing in these well-wishing intentions repeating after me silently or aloud.

May I be safe.

May I be happy.

May I be healthy.

May I live with ease.

Picturing in your mind's eye a loved one,

Anyone that comes to mind.

May I be safe.

May I be happy.

May I be healthy.

May I live with ease.

Picturing in your mind's eye a loved one,

Anyone that comes to mind.

Holding them in your heart as you share these intentions with them as if you were speaking to them directly.

May you be safe.

May you be happy.

May you be healthy.

May you live with ease.

May you be safe.

May you be happy.

May you be healthy.

May you live with ease.

Letting this warmth start to expand down your street,

Your whole neighborhood,

Your whole city,

Your region,

Your country.

Eventually enveloping the whole globe,

All beings everywhere,

All of us sharing the same desires to be safe,

Happy,

And healthy.

Repeating after me,

May we all be safe.

May we all be happy.

May we all be healthy.

May we live with ease.

May all beings everywhere be safe.

May all of us be happy.

May all of us be healthy.

May we all live with ease.

Taking one last deep,

Deep breath into your whole body.

Feeling this warmth,

This connection.

Let it fill you for your whole day.

Deep breath into the belly,

All the way down to the toes.

Exhale,

Hold that warmth.

Just let the breath go.

As you're ready,

Starting to wiggle fingers and toes.

Opening the eyes.

Wishing you well.

Thank you so much for meditating with me today.

Reviews

Sigh. Many thanks for offering this calming way to begin my day.