Peace In 5: A Metta Meditation Break

In this 5-minute Metta meditation, you’ll be gently guided to cultivate feelings of loving-kindness and compassion, both for yourself and others. Perfect for any time of day, this quick practice offers a peaceful pause that invites you to reset your mindset, bringing a sense of warmth and connection to carry with you throughout your day.

Transcript

Breathe in,

Expand your lungs,

Your heart,

And breathe out.

Let it go.

Bring your attention to your heart space,

The area in the center of your chest.

Visualize this space within you glowing with a warm,

Gentle light.

Notice if you feel any sensations in this part of your body.

Notice if you feel the love,

Kindness that resides there.

You can bring a palm to your heart if you'd like to,

And just repeat these words to yourself with clear intention.

May I be happy.

May I be healthy.

May I be safe.

May I live with ease.

Feel these words sink into your heart.

As you breathe,

Allow yourself to fully receive the kindness you're offering to yourself.

Maybe you visualize yourself,

Your own well-being,

Surrounded by love,

By warmth.

Now,

Gently expand your focus to include others in your life.

Visualize someone you care for,

Someone you love deeply in your mind's eye.

Imagine them right in front of you.

Send them the same loving kindness.

May you be happy.

May you be healthy.

May you be safe.

May you live with ease.

Next,

If it feels available to you,

Extend this love even further.

Envision others,

Perhaps those you may not know,

And just offer them the same kindness.

May all beings be happy.

May all beings be healthy.

May all beings be safe.

May all beings live with ease.

Imagine you have infinite loving kindness to give,

Which flows freely within you,

Surrounding you,

Embracing you.

And take it one last deep breath in.

And as you exhale,

Gently bring your awareness back to your body and back to the moment that you are in.

Carry this sense of love and peace with you into the rest of your day.

Your meditation is now complete.