Global Metta Meditation
This meditation is a Metta (Loving Kindness) meditation that focuses on sharing our inner love with all around the world. Through the sharing of love, we can heal all who are wounded or in need of any healing.
Transcript
Welcome to this global Metta meditation,
A meditation of loving-kindness.
The practice of Metta is essentially a strong wish for love and compassion to ourselves and to others.
We practice Metta to spread these feelings of kindness and compassion unconditionally.
The meditation is not aimed just at friends or family.
It is aimed to all the sentient beings in the world.
You do not have to deserve anything,
Nor are there any expectations of receiving anything in return.
The Metta practice is flawless,
Complete love.
The practice of Metta is made through our heart and heart center.
We soften our feelings and focus on a selfless care for all.
All those who we know,
All those who we will never know.
As we build our strengths in sharing love,
We build our store of internal love.
We have all learned in recent times that the world is a much smaller place than we had imagined.
It doesn't matter where we live,
We all face struggles and difficulties,
And we all need to be reminded that we are indeed one beautiful soul.
We are all in the same boat,
And if there is a hole in the boat,
It is not helpful to point out that that hole is on the other side of the boat.
A hole anywhere in the boat will sink the boat that we are all in.
So let us open our hearts today and help circulate the love available to all around us.
Find a comfortable position,
Straighten your spine,
Relax your shoulders,
And relax your jaw.
Focus your attention on the area around your chest and your solar plexus.
This is your heart center.
As you focus in this area,
Imagine breathing through your heart.
Imagine that all your sensations are emanating from your heart sensation.
Keep this as your focus point.
Let's take a couple of deep breaths together,
Focusing on our heart.
So deep breath in through your nose,
Hold it,
Breathe it out like blowing out a candle slowly and emptying your lungs.
Another deep breath in,
Hold it,
Breathe out softly emptying your lungs.
One more time,
Deep breath in,
Hold it,
Let it out softly.
Good job.
Now return back to your normal breath,
Keeping the focus on your heart center.
Now the first recipient of your metta wishes is yourself.
Self-love is necessary to the act of spreading universal love.
Look inside yourself and you will focus automatically on your heart center,
Since all you are is centered in your heart.
Feel the warmth spread through the area as you feel the kindness and compassion within.
Keep a visual image of yourself in your mind's eye and feeling through your heart center,
Silently say these wishes with me.
May I be happy.
May I be healthy.
May I be safe.
May I love and be loved.
Feel your heart center and large as you not only think the wishes,
But you feel the power of the wishes.
May I be happy.
May I be healthy.
May I be safe.
May I love and be loved unconditionally.
Now imagine someone you love dearly,
Someone who loves you as well.
It can be a spouse,
A child,
A pet,
Alive or no longer with us.
Picture them as clearly as you can and feel their presence.
Imagine a beautiful golden string of light connecting you to them from your heart center.
And say silently with me,
May you be happy.
May you be healthy.
May you be safe.
May you love and be loved unconditionally.
Feel that energy filling you and traveling to them and say with me again,
May you be happy.
May you be healthy.
May you be safe.
May you love and be loved unconditionally.
Now I want you to think of someone you have no strong feelings for at all.
You may not even know their name.
They could be the person you see waiting at the bus stop each morning,
Someone who hands you your coffee in the drive-thru,
The person who delivers your packages.
This person represents all the people in our world that we don't know,
That want and desire the same peace that we do.
So picture the same beautiful golden string of light going from you to them and repeat silently with me.
May you be happy.
May you be healthy.
May you be safe.
May you love and be loved unconditionally.
Let that string shine bright as you show compassion for all those you may not know and say silently with me.
May you be happy.
May you be happy.
May you be happy.
May you be happy.
May you be healthy.
May you be safe.
May you love and be loved unconditionally.
Now I want you to think of someone you've had difficulties with in the past.
There could be some anger,
Some resentment,
Some feelings of betrayal wherever you are guided to think.
This may be difficult for you to do but it is the most important as it leads to self-healing,
Forgiveness,
Understanding and eventually love.
Picture their face without anger and hate and feel the string of light connect to them and repeat silently.
May you be happy.
May you be healthy.
May you be safe.
May you love and be loved unconditionally.
Feel the strength of your courage and understanding brighten the golden string even brighter and repeat with me again.
May you be happy.
May you be healthy.
May you be safe.
May you love and be loved unconditionally.
Finally,
I want you to remember someone who has hurt you,
And has made youKNOWS it it can hurt.
Finally,
I want you to feel the connection to the entire world,
To all the sentient beings around the world,
People,
Animals,
Birds,
Everything living and breathing.
Feel the connection to all of these souls,
Because we are all one beautiful consciousness.
We are all part of the universe.
At the man-made borders that separate us all,
Focus on all that connects us.
Feel that connection light glowing as bright as it can be as you spread your light throughout the world.
Let the image of the globe fill your mind.
Zoom in on that globe and see the countries,
The cities,
Villages.
See all the people and feel part of them,
Wherever you are.
Wherever you are now,
Know that others are listening to these words at the same time and sharing with you all their love while you share yours.
Now silently repeat with me the wishes for the entire world.
May you be happy.
May you be healthy.
May you be safe.
May you love and be loved unconditionally.
Let the love begin to heal all that is needed around the world.
May you be happy.
May you be healthy.
May you be safe.
May you love and be loved unconditionally.
May you be safe.
Keep your eyes shut for a couple of moments and feel how full your heart center feels.
Feel how connected you feel to the universe.
Let's try to keep that love each day as we share our essence with everyone.
Let's try to keep our essence as we share our essence with everyone.
Let's try to keep our essence as we share our essence with everyone.
4.8 (56)
Recent Reviews
Dawn
December 1, 2025
Thank you for this beautiful Metta meditation. I will carry this energy with me today. Namaste 🙏🏻☮️💗
Cindy
February 4, 2023
Just lovely!
Sonia
August 30, 2022
Thank you. Namaste 🙏🏼
Karen
May 22, 2022
Simply Beautiful 🙏💗
Chance
December 28, 2021
May you be safe, live with ease Namaste 🙏🏼
9Doves
March 3, 2021
Thank you for this universal blessing of love and peace.
Tracey
February 11, 2021
This is a powerfully beautiful meditation in every way! Magnificent tool for healing self and world!
Jose
February 10, 2021
What a beautiful meditation of UNCONDITIONAL love towards all beings. Thank you. Namaste.
Shannon
February 9, 2021
Such a lovely practice - thank you for your nurturing words!
Juliana
February 9, 2021
Thank you so much for this beautiful meditation! It is exactly what our planet needs !