Metta Meditation (Loving Kindness)

Enhance inner peacefulness with this metta meditation (loving kindness). Explore kind and friendly phrases to reduce stress, calm the mind, and support lasting tranquility. Classically, metta was used to help overcome fear, but modern research has shown it's also beneficial for enhancing concentration and boosting compassion. Join me for this soothing and uplifting practice.

Transcript

Hello and welcome.

My name is Larissa Hall Carlson.

Today's loving kindness meditation focuses on boosting inner peace.

To begin,

Establish a comfortable seat with a long spine.

If you'd like,

Turn the palms upward,

Resting the back of the hands on the lap.

Take a few deep breaths to soften and settle in.

As much as you can,

Loosen up the muscles in the face and the jaw.

Soften or close the eyes.

This metta meditation or loving kindness meditation will be focused on self,

Sending well wishes to self.

Draw into the mind's eye the image of yourself.

That could be you today in this moment or any moment in your life.

Whatever flash or image of yourself pops in first is usually the right one.

Let that image grow strong and clear in the mind's eye.

I will say a line of metta and you repeat that line either silently or whispering it aloud,

Directing those well wishes to yourself.

May I be healthy.

May I be safe and protected.

May I be at ease.

And again,

May I be healthy.

May I be safe and protected.

May I be at ease.

Keeping that image strong in the mind.

May I be healthy.

May I be safe and protected.

May I be at ease.

You might visualize yourself thriving.

May I be healthy.

May I be safe and protected.

May I be at ease.

May I be healthy.

May I be safe and protected.

May I be at ease.

Allow it to penetrate.

May I be healthy.

May I be safe and protected.

May I be at ease.

Draw in a few deep breaths,

Sending those well wishes to self,

Refilling your well,

Recharging your batteries.

Notice what has shifted through the practice.

Offer yourself some gratitude and appreciation.

Draw in a deep breath,

Let it out with a sigh or sound.

Let the eyes gradually flutter open,

Wishing you a day filled with ease and grace.

May I be at ease.

And again,

May I be safe and protected.

May I be at ease.

Reviews

Really enjoyable and clear.
May you alway be happy and healthy.
Much Metta
Gordon

I really liked the pace of this guided meditation. It allowed for me to comfortably repeat the phrases before the next one was offered. Thank you.

A lovely meditation! I will be returning to this one. 🤍

I needed this one today, thanks so much, Larissa! Always lovely to hear your voice

Such a lovely meditation; it begins and ends well and it’s delivered in a reassuring and calm voice. Thank you, Larissa, for sharing it 🙏🏻🙏🏻🙏🏻

This meditation helps us give ourselves love in such a caring way. Thank you. 🙏❤️

Beautiful and soothing meditation. Thanks very much. 🙏❤️🌷

Perfect for when time is short and compassion for self is needed.

A lovely short meditation to set you up for the day with a positive mindset with kindness to self reflecting as kindness to those around you. 🙏

I love your version of Metta. Focusing on myself and filling my own cup in this moment. Thank you. 🙏❤️

Take a short amount of time to generate some metta - thanks for sharing my friend, awesome sauce !

Simple, soothing, and effective! 🙏

Felt hugged?🤗

Your voice is so soothing. Just the meditation I needed. Thank you.

This is a seemingly simple practice that is actually full of depth and contemplation. Larissa’s voice and energy are calming and empowering at the same time.

This was a perfect way to begin my day. Thank you.

How this changes your pattern is wonderful,
From pattern of turbulence, to pattern of peace.
What a tapestry this would be, gold lemons and devine white light.
Thankyou larrissa and many blessing for your practise.
Akaljot

Lovely. My I be healthy. My I be safe and protracted. My I be at ease.

Just where I needed to be ✨
Always now.
Always here.
Thank you ✨

Thank you for sharing this mediation of loving kindness 🙏✨💖

Very soothing and peaceful Larissa I am so grateful for your offerings 🙏💗