Lovingkindness (Metta) For Beginners

Start this meditation by directing wishes of goodwill to a dear being in our life & then to oneself. Finally, hold ourselves with our own goodwill & kindness.

Transcript

We start this practice session by setting the intention for cultivating kindness in our hearts towards ourselves and towards others.

Resting,

Relaxing,

Softening our bodies into this wholesome intention for goodness.

Now let's bring our attention to our bodies.

This practice of cultivating kindness starts with kindness to our bodies.

Making sure you're comfortable wherever you might be sitting or lying down.

Inviting your spine to be straight so that your body has structural integrity.

And yet,

Softening,

Relaxing your body as much as possible.

As if your body was a block of ice and is melting drip by drip by drip into the earth.

The earth is holding and receiving this soft body as it melts into relaxation.

Inviting your attention to land softly on the frame of this body as it breathes.

Breathing in and out.

And simply enjoying the feeling of being contained,

Relaxed and breathing.

Letting the breath breathe itself.

There is not so much doing to be done.

The breath breathes itself.

We are just present for it.

Now bring to mind some being,

Someone in your life for whom you have easy affection.

Could be a child,

Could be a pet,

Could be a friend,

A benefactor,

A parent,

A grandparent,

A teacher.

Choose a being who is alive and with whom you have an uncomplicated relationship.

A being whom,

When you think about,

You just simply feel care for them.

You feel safe.

Perhaps you feel happy,

Maybe a smile shows up.

Small children often do this for us.

And pets.

It doesn't have to be the perfect being or perfect person.

As your mind is going through the Rolodex,

Just pick someone,

It's fine.

And bring them to your mind's eye.

As if they were right in front of you.

As if they were sitting right in front of you.

This being.

What do they look like?

What are they doing?

Receive them with your mind's eye.

And notice what comes up in your mind.

What feelings,

Emotions come up for you,

What comes up in your body.

Is there a sense of lightness or warmth or care or a smile?

It could be nothing and it's fine.

It could be very subtle.

It's perfectly fine.

Simply notice.

Simply notice.

Whatever arises,

Even if it's nothing,

With acceptance.

Keep the image of this being in your mind's eye in front of you.

Perhaps if they're a child or a pet,

You can imagine them doing their thing,

Jumping up and down,

Running around,

Being happy.

And again,

While holding their image,

A felt sense of what they're like.

Look into what comes up in your mind and in your body in response.

What usually tends to come up at this point is a sense of kindness and care for this being.

If that's what's happening,

This simple feeling of care is what is called loving kindness.

It's not fabricated.

It just simply is.

We simply tap into it and acknowledge it and help it grow by bringing attention to it.

It could also be that at this point,

Nothing is coming up.

No feelings or emotions and that's perfectly fine.

The practice is still working by inclining the mind towards being in touch with this care.

It could also be that sometimes the opposite of what we're trying to cultivate seems to come up.

Perhaps we feel anxious,

Sad,

Angry.

Any range of emotions can come up sometimes and that's perfectly fine too.

The practice is still working.

There are simply some emotions that need to come to the surface and be purified and it's fine.

So whatever is arising,

Holding that with kindness,

Continuing to bring the image of this being that you care about to your mind's eye and noticing what is coming up in your mind and in your heart space.

And if it is available to you,

Wishing this being well.

You can use the following four phrases if you like.

You can repeat them silently in your mind.

May you be safe from inner and outer harm.

May you be happy and have joy in your heart.

May you be strong and healthy in your body.

May your life flow with as much ease as possible.

May you be safe from inner and outer harm,

Dear one.

May you be happy and have joy in your heart,

Dear one.

May you be healthy and strong,

Dear one.

May your life flow with as much ease as possible,

Dear one.

Or you can shorten them with the same sentiment too.

May you be safe.

May you be happy.

May you be healthy.

And may your life flow with ease.

Looking the image of this being in your mind's eye as if they're in front of you.

Feeling what that brings up when you feel their presence.

Tapping into the goodwill that may be available if it is.

And wishing them well.

Just simply wishing them well.

That's all.

That's this practice.

We plant seeds with every moment of wishing well.

May you be safe,

Dear one.

May you be happy,

Dear one.

May you be healthy,

Dear one.

May your life flow with ease,

Dear one.

May you be safe,

Dear one.

May you be happy,

Dear one.

May you be healthy,

Dear one.

May your life flow with ease,

Dear one.

You may need to adjust some of the phrases to adapt to the situation.

For example,

Paul,

You might wish the being that you care about as much health as is available to them,

Or as it could be available.

May you be healthy as much as possible,

Dear one.

For example.

You can match each sentence,

Each offering of goodwill to your breathing.

Each breathing cycle you can offer.

Planting of each seed of goodness and goodwill and love in your heart.

Breathing in and out.

May you be safe.

While you breathe in and out.

You can silently wish in your heart.

May you be happy,

Dear one.

Breathing in and out.

May you be healthy,

Dear one.

Breathing in and out.

May your life flow with ease,

Dear one.

Continuing with the image of this being.

Tapping to whatever is present.

Being with whatever is present.

And if it is a feeling of care,

Warmth,

And goodwill,

Radiating that,

Radiating it out to this being and wishing them safety,

Happiness,

Health,

And ease.

We will practice together in this way for a few minutes in silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Silence.

Let yourself see yourself from their eyes.

Taking on the vantage point through their gaze.

Let yourself relax and be seen in this way.

It might surprise you.

And now,

Let yourself feel the care and the goodwill that this being has for you.

And imagine them wishing you well.

Wishing you safety,

Happiness,

Health,

And ease.

Imagine them in their heart,

Silently wishing,

May you be safe from inner and outer harm.

May you be happy and have joy in your heart.

May you be healthy and strong in your body.

And may your life flow with as much ease as possible.

Continue to imagine them reciting these wishes of goodwill for you from their vantage point,

The way they see you,

The way they hold you in their heart.

And allow yourself to receive,

Allow yourself,

If it is possible,

If it is available,

To soak in,

Like a sponge,

These wishes of goodwill.

May you be safe.

May you be happy.

May you be healthy.

May your life flow with ease.

And may you be safe.

May you be happy.

May you be healthy.

And may your life flow with ease.

Continuing to silently recite,

Seeing yourself from their vantage point,

Allowing yourself to be blessed to receive these wishes of kindness and care from a being that thinks of you highly,

Warmly.

Seeing them wishing you and saying in their heart,

May you be safe and you can add your name to the end.

May you be happy.

So-and-so.

May you be healthy.

So-and-so.

May your life flow with ease.

So-and-so.

You will continue to practice like this in silence for a few minutes.

So-and-so.

So-and-so.

So-and-so.

So-and-so.

So-and-so.

So-and-so.

Now,

I invite you to join your own voice to the voice of this being to wish yourself well,

To share your own goodwill for yourself,

With yourself.

Joining voices with them and reciting in your heart and your mind silently.

May I be safe from inner and outer harm.

May I be happy and know joy,

True joy in my heart.

May I be healthy and strong in my body.

And may my life flow with as much ease as possible.

May I be safe.

May I be happy.

May I be healthy.

And may my life flow with ease.

Continuing to join voices of goodwill and care for yourself,

Wishing yourself well,

Holding yourself with as much kindness as possible.

If we can hold ourselves with care,

Kindness and goodwill,

We are better able to care for others with the same kindness and care and goodwill.

So this is a very important practice.

And for some of us,

This may be very difficult,

The edge of our practice,

Where we get to expand our heart and our capacity to care for ourselves.

Know that with every moment of this practice you're planting seeds,

Even if it seems like it's not working.

It is.

Continue to practice like this,

Wishing yourself well,

And perhaps placing a hand in the middle of your chest to hold your heart in kindness and goodwill.

Practicing as long as you wish.

Reviews

This was just beautiful. The best introduction to metta for beginners I've encountered. 🙏🏻💕

Supportive and calming. Gentle pace and voice. This is an excellent introduction to lovingkindness practice. Guided instruction with several opportunities to practice in silence. No ending bell so suitable for continuing meditation 🙏

Lovely reversing the perspective. I will try that with my students, thank you 🙏🏼

I did not expect this result. Thank you for being the catalyst.

A lovely Metta practice. Thank you 🙏🏻

Kind and gentle guidance, and such a beautiful calming voice.

You have a beautiful voice. Perfectly soothing for sharing wisdom.

Thank you. Meeting my own shadow and hugging it. Uplifting

Gentle and encouraging.

A very touching and special metta practice. I never tried to send metta to myself from the angle of a loved one before but with this guidance it worked very well. I also liked the soothing voice. Thank you!

A wonderful guide to loving kindness, her voice is gentle and comforting and aides the practice beautifully.

Danke! Ganz, ganz prima ;-)
Wunderbare Stimme, liebevolle und überraschende Heranführung an MSC. Zeiten der Stille sind gut, könnten vielleicht öfter und länger sein

Simple thank you !

Wonderful. Thank you.

Beautiful meditation! I truly felt the welling of care and compassion within me! Now I know what to strive toward in difficult times! Thank you so much for this learning!!

Thank you. This is beautiful .

I really liked the changing perspectives from self/other to other/self....a keeper

A very well done, comforting guided meditation.

Thank you. A new perspective for me.