Short Loving-Kindness (Metta) Meditation

Loving-Kindess meditation is used as a self-care technique to boost wellbeing and reduce stress. By opening our hearts to ourselves and our difficulties, we can strengthen self-acceptance, compassion, kindness and patience. In turn, extending this to our fellow human beings, we increase our capacity for open-heartedness, tolerance, forgiveness, connection, love and compassion.
This short meditation is used as a self-care practice and to extend compassion to someone we know who is struggling.

Transcript

A short loving kindness and metta meditation.

So taking your seat as an act of self-care today and you may wish to place your hand on your heart,

Just offering yourself some support,

Feeling your heartbeat beneath your hands and we're going to offer some loving kindness thoughts to someone you cherish and to yourself today.

So picturing before you someone you love deeply,

You care about their well-being and so perhaps they're sitting across from you or standing in front of you and you look them in the eyes and you offer them these words or anything that feels most comfortable for you.

May you be safe and free from harm.

May you be healthy.

May you be at ease.

May you have joy and love in your life.

May you be safe and free from harm.

May you be healthy.

May you be at ease.

May you have joy and love in your life.

And now coming to yourself,

Perhaps taking a deep breath,

Allowing the breath to fill your heart and offering these words of kindness to yourself.

May I be safe and free from harm.

May I be healthy.

May I be at ease.

May I have joy and love in my life.

May I be safe and free from harm.

May I be healthy.

May I be at ease.

May I have joy and love in my life.

Reviews

I would love if you could make one of these where one of the affirmations isn't be healthy- For those of us with chronic illnesses, who will never be 'healthy'. Something like, may I be cared for or may I care for myself might be a nice replacement. Otherwise I love this meditation!

Perfect for when we don’t have a lot of time, but we still want to practice loving kindness. I like to do this meditation first thing in the morning. Thank you. 🙏❤️

Beautiful and gentle reflection 🙏

I love this. So peaceful, perfect and helpful. Namaste 🙏🏻🤍✨

Thank you for this reminder. It was just what I needed today. 🙏🪷

Namaste 🙏

Perfect short meditation right before work, thank you 💛

This has provided me with the perfect way to support my granddaughter while she studies in a slightly precarious country– she knows that I do it with a focus on her in the mornings and so she can tap into that whenever she feels vulnerable. Thank you
I continue to find this really lovely but just wondering if you could re-record it a little more slowly in the second half – just slightly longer gaps between phrases to allow time to reflect