Powerful Loving Kindness/ Metta Practice
This powerful guided loving-kindness meditation will center you back in love. First you will begin to create love within yourself, expanding it and raising your vibration, before continuing to send love to others. As you spread it throughout your present and into the past, you change the energetic signature of the relationship with yourself and others fueling them with even more love. Notice how when you change your inner world, your outer world responds. Music by Scott Buckley
Transcript
Welcome to this loving kindness meditation practice.
Coming into a comfortable seated position,
Resting your hands on your legs,
Palms facing upwards,
Ready to receive.
Keep your spine erect in one straight line and close down your eyes.
Begin to take three deep breaths,
Drawing the air through the heart and deep into the belly and as you exhale,
Relaxing and letting go of any tension you may be carrying in your body.
Now you will begin to cultivate love,
The feeling of love,
The liberating emotion of love.
Begin to visualize something that always brings a smile to your face,
That always makes you feel warm on the inside,
That makes your heart melt into love.
It can be a best friend just being beautifully themselves.
It can be you holding a warm cup of hot chocolate,
Breathing in its scent.
It could be you snuggling into a loved one in some beautiful location.
Allow yourself to really feel into it.
Feel your heart warming as you hold this memory.
Feel your body softening.
Feel love ripple throughout your body,
Your whole self caressed by love.
This love continuing to grow and expand,
Becoming stronger and stronger.
Feeling more and more love pour from you and surround you.
The emotion you put into each of these words gives them a charge.
Your heart produces the greatest electromagnetic field in your body.
Charge it now with what you wish for.
As you repeat these words mentally with heartfelt emotion,
Feel them emerging from your heart and penetrating each and every part of your body.
Be present,
Go deep.
May I be loved and know I am loved.
May I be happy,
So,
So happy.
May I be safe,
Always protected.
May I be well,
Free from sickness and disease.
May I be free,
Free as a bird.
May I be loved.
May I be happy.
May I be safe.
May I be well.
May I be free.
May I be loved.
May I be happy.
May I be safe.
May I be well.
May I be free.
Feel yourself charged with love right now.
As you are charging and charged with love right now,
You gift it to a precious person.
Visualize someone dear to you sitting in front of you,
Someone who you love and is easy to love.
Imagine them accepting each and every heartfelt wish and see how it is reflected in them.
May you be loved.
May you be happy.
May you be safe.
May you be well.
May you be free.
May you be loved.
May you be happy.
May you be safe.
May you be well.
May you be free.
May you be loved.
May you be happy.
May you be safe.
May you be well.
May you be free.
Feel these words with every ounce of your being and know that they have been received.
Imagine a friend or family member you have not seen for a while,
Maybe for a few months or maybe even for a few years.
Picture them in front of you now.
As you dip into the past,
Bringing a memory of someone you have not seen in some time,
You change the energy that once was,
Fueling it with love or even more love,
Catalyzing more love into the present moment.
As you connect deeply to your heart,
Imagine this person receiving every word you send.
See them in front of you and see how it affects their very being.
May you be loved.
May you be happy.
May you be safe.
May you be well.
May you be free.
May you be loved.
May you be happy.
May you be safe.
May you be well.
May you be free.
May you be loved.
May you be happy.
May you be safe.
May you be well.
May you be free.
Feel these words with every ounce of your being and know that they have been received.
You are a being of love.
Each and every individual soul around you is pure love at its core essence.
Regardless of the front they choose to show the world,
Regardless of the defense system they may have put in place,
Driven by conditions separateness and survival.
Are you ready to wish them well now?
To pray for the kind of world you wish to live in?
A world where each and every single person is love,
Happy,
Safe,
Well and free.
Create the world you want to live in now.
You are more powerful than you've ever been told or led to believe.
Your thoughts create your reality.
Now imagine someone you admire or follow or are curious about in some way but have never met.
Maybe an author of a book that inspired you.
It could be someone on social media.
Maybe even an artist or creative individual setting out on their own.
All these thoughts and judgements we may have about these people we've never even met.
Wash them clean and shower them with love.
Let that be the vibration that connects you.
Feel in your body as you repeat mentally.
May you be loved.
May you be happy.
May you be safe.
May you be well.
May you be free.
May you be loved.
May you be happy.
May you be safe.
May you be well.
May you be free.
May you be loved.
May you be happy.
May you be safe.
May you be well.
May you be free.
Now this last one is a little trickier.
It will take all your might.
It will ask you to dig deep into your very being and into the essence of your core.
Think of somebody in your life who has done something perceivably wrong to you or against you.
Somebody who you find it hard to forgive.
It could be somebody you know or even a political figure or world leader.
Someone who makes your thoughts go negative.
Someone who makes your thoughts go on the defensive.
I want you to remember that you are love and that these people too are love.
They might have lost their way but at their very core love is what they are.
If you meet them with the same level of energy they give out now,
That is what will pervade.
If you wish for true change to release yourself,
You will send them love.
You will send them so much love to help them raise their vibration,
To help them see past their cloud of darkness.
Send them love.
This is what is needed now.
Send them love.
Send them love for you.
Send them love for the world.
Send them love.
See that person in front of you and repeat with feeling.
May you be loved.
May you be happy.
May you be safe.
May you be well.
May you be free.
May you be loved.
May you be happy.
May you be safe.
May you be well.
May you be free.
May you be loved.
May you be happy.
May you be safe.
May you be well.
May you be free.
You are a beacon of love.
You commit to sending love throughout your community.
See the love spread like a mist out and around where you live as you repeat.
May you all be loved.
May you all be happy.
May you all be safe.
May you all be well.
May you all be free.
See the love spread across the country where you reside reaching into every home and touching the soul of every inhabitant.
May you all be loved.
May you all be happy.
May you all be safe.
May you all be well.
May you all be free.
See that love spread out across the world reaching into every continent,
Crossing the seas,
Climbing the mountains and embracing every living being on this planet.
May you all be loved.
Give that to them now.
May you all be happy.
See that love spread.
May you all be safe.
May you all be well.
May you all be free.
You are a being of love,
A powerful source of love.
Keep this with you.
Remind yourself of this daily.
You have the power to affect your reality.
You have the power to spread love.
You have the power to bring love and light into this world with your thoughts,
With your intentions,
With your very words.
You are love.
You are a beacon of love.
Giving yourself the warmest embrace.
Imagine a golden tunnel of light descending from the ceiling and surrounding your entire body.
You are encapsulated in this golden tunnel.
It disconnects every cord of love you have sent out to the world.
You are a sovereign being.
They have received your love.
In gratitude,
You rest here and continue to feel the effects of the good work you have just done.
OK,
As always,
Thanks again.
4.7 (220)
Recent Reviews
Mary
May 4, 2025
Niamh heals me, us, and the 🌎 I love you🕊️
Laura
March 22, 2025
Thank you for this beautiful practice, breathing into love ❤️
Viktorija
February 6, 2023
What a lovely and beautiful Loving-Kindness meditation this one was. 🤍 Thank you for sharing this gem with us all in here. 🙏🏻 Sending you lots of love and light! 🌼🤍🕯️🤍🕯️🤍🌼
Jocelyn
December 18, 2022
I was feeling well emotionally prior to this medication during the wee hours of the morning but after my spirits were lifted. Thank you 🙏🏾♥️
Christine
May 21, 2022
Powerful 🙏 I will use this. We all have work to do for the world right now. Thank you. ❤️
Nadine
May 1, 2022
Thank you 👃🌸💗
Erica
April 25, 2022
Unbelievably beautiful, loving, and freeing 💕🙏🕯Thank you💕🙏🕊
Janette
January 3, 2022
Fabulous Thank you 🙏
michelle
November 30, 2021
Thank you for this lovely meditation sending loving kindness your way ✨🙏
Mia
November 25, 2021
Loxed this metta meditation. Thank you and many blessings to you. ❤❤🙏🏾🙏🏾
Michie<3
October 14, 2021
So beautiful,so much LOVE.. thank you so very kindly from my heart to yours, how lovely and beautiful all that Love feels. So much LOVE💗💖💚 🌺💞💚🙏🏼🌸 Namaste 🙏🏼
Eric
September 19, 2021
The most amazing experience ever 💝 love n kindness
Sue
August 31, 2021
Beautiful and uplifting
Sophii
August 31, 2021
Just beautiful! You can feel the love reverberating though her voice as she speaks 💜 Really enjoyed this, thank you.
Daniel
May 28, 2021
What a wonderful way to spend part of my day. Thank you. Sending love .
Michelle
May 25, 2021
Thank you
Astrid
May 13, 2021
Good
Saorse
April 16, 2021
This is one of my favorite metta meditations. At first, the voice feels a bit over the top. However, it blends with her choice of music to create a powerful experience. I like the ending, which allows you to pull back inward or continue on your own after the recording ends.
Val
May 4, 2020
What a beautiful meditation. Straight to my heart. Feeling in a bubble of love and gratitude right now. Thank you and thanks for your beautiful soothing voice ❤️