Metta Meditation

The practice of Metta meditation is a beautiful support to other awareness practices. One recites specific words and phrases evoking a "boundless warm-hearted feeling." The strength of this feeling is not limited to or by family, religion, or social class. Metta meditation begins with our self and gradually extends the wish for well-being happiness to all beings.

Transcript

Welcome to this five minute meditation on loving kindness.

Loving kindness practice is a method of developing feelings of warmth,

Compassion,

And love towards the self and others.

To start,

Get into a comfortable position.

Come upright and relax.

Allow your arms to rest gently and close your eyes.

Bring awareness to the belly as you breathe in and be aware as you breathe out.

Just bring awareness to the act of breathing,

Allowing the breath to be natural and easy.

Now breathe into the heart center and see if you can generate feelings of warmth and friendliness towards yourself.

Fill your body with loving kindness.

Allow it to slide through your body.

Give yourself nurturing feelings like love and acceptance,

Kindness,

And compassion.

Now envision someone you have warm,

Affectionate feelings towards.

Someone who makes you feel so happy.

The moment you think of them,

Picture that person and hold them in your awareness.

Once you get a feeling for their loving presence,

Extend loving kindness to them.

If you'd like,

You can include more than one person in your thoughts,

Extending kindness to anyone who warms your heart.

Now bring to mind an image of someone you have neutral feelings for.

Perhaps it's a coworker you occasionally see,

A stranger or a neighbor.

Visualize that person in your mind and send out feelings of loving kindness to them.

Now visualize someone you regard as a difficult person.

Someone who bothers you or hurt you or who has caused you pain.

As best as you can and only to the degree that you feel able to,

Extend loving kindness and compassion to them as well.

Extend warm wishes,

Outwards to all beings.

You can focus your attention on people in your community.

But all over the world,

Extend affection without boundaries or limits.

Spreading the loving kindness in all directions.

Notice how it feels to open the heart,

How it feels to generate and share and loving kindness with yourself and others.

Then,

When you're ready,

Bring your attention back to the room.

Slowly open up your eyes.

I invite you now to bring this state of loving kindness with you into your day.

Reviews

Thank you 🙏🏻🙏🏻

Nicely done

I am sensitive to the voice guiding the meditation. Yours is so very good for my nerves. 🙏

Wow! Awesome! Amazing how you could help us get the whole process into a few short minutes. Nameste! ☀️🌟

I love this meditation! It is perfect if you don’t have much time on your hands.

Namaste 🙏🙏🙏🙏

Very helpful,🙏🏻

Short, sweet, and helpful.

Was so good to spread love and kindness throughout the world and understand that inside you have enough warmth to share it even to people you used to have negative emotions about. Thank you for the practice. It is very fulfilling and powerful. ❤