4-Minute Loving Kindness

Loving-Kindness meditation, also known as metta meditation, focuses on cultivating love, kindness, and compassion for ourselves, our loved ones, and others. We repeat the same affirmation for all beings to recognize our shared connection and humanity. (Adapted from Breathe for Change curriculum.)

Background Music: The Golden Present - Jesse Gallagher

Transcript

Welcome to this loving kindness meditation.

Find yourself in a comfortable seat.

Lengthen through your spine,

Crown of your head tall,

Opening through your heart.

Start to bring awareness to your breath.

Notice your inhale and your exhale.

With each inhale,

Invite stillness,

And with each exhale,

Release tension.

Rest your hands in any way that feels comfortable.

In your lap,

To your sides,

Or with your palms on your heart,

Feeling your warmth.

I invite you to close your eyes or soften your gaze and continue to deepen your breath.

Connect to the most important person in your life,

You.

Visualize yourself in this moment and send yourself the affirmation,

May I be happy,

May I be healthy,

May I be safe and at peace.

And breathe this intention in and out.

As you deepen your breath,

Visualize someone you love and admire.

Take a moment to connect to this person in your mind.

And as you breathe,

Send this person your loving affirmation,

May you be happy,

May you be healthy,

May you be safe and at peace.

Breathing that in and sending it out to them.

Next,

Bring to mind someone you do not know very well.

Take a moment to connect to this person in your mind.

And as you breathe,

Silently send this person the affirmation,

May you be happy,

May you be healthy,

May you be safe and at peace.

Next,

Bring to mind someone that you may be having conflict with.

Imagine this person in your mind.

And send them the same affirmation,

May you be happy,

May you be healthy,

May you be safe and at peace.

Breathing that in and sending it out to them.

Finally,

Take a deep breath and think of your community or even the whole world.

Take a moment to connect to all beings.

And send out the affirmation,

May we be happy,

May we be healthy,

May we be safe and at peace.

And we'll close with three collective breaths together.

Taking a deep breath in and out.

Inhaling and exhaling.

And finally,

Sealing this practice,

Inhaling and exhaling.

Bring attention back to your body and the space around you.

Open your eyes if they were closed.

And thank you for allowing me to lead you in this practice.

Reviews

I appreciate you Marie 🙏🏼 Sending you loving kindness 💞

Beautiful meditation for connecting with self and others in a short amount of time. Thank you!

I enjoyed your very calm and loving voice 💜 thank you 💙

Truly love the Meta meditation. Thanks for bringing it back to me.

A lovely meditation to start a new day or as a refresh any time. Thank you. 🙏❤️