Loving Kindness - Metta Meditation

Loving-kindness meditation is a self-care technique that can be used to boost well-being and reduce stress. Those who regularly practice loving-kindness meditation are able to increase their capacity for forgiveness, connection to others, self-acceptance, and more. This technique requires you to find a comfortable lying position and relax. As you are asking yourself to send kindness your way or to others. It often takes practice, try it once a week for a couple of weeks to feel the results.

Transcript

Mettabhāvana is the cultivation of loving-kindness.

This guided meditation brings an openness to the mind and a mindfulness practice.

Feel free to find a comfortable lying position to enjoy this practice.

Loving-kindness develops positive changes in your mind,

In your body,

Helping us respond with compassion in all situations.

Mettabhāvana,

Loving-kindness.

Lying on the floor,

Completely comfortable,

A feeling of ease and peace in the body.

A tiny smile at the corners of the mouth,

A smile of compassion just like the Buddha.

Sending this loving smile into your two eyes,

Two eyes that can see the world around you,

The beauty of nature,

Two eyes that can see the face of the other.

Sending your loving smile into your two ears,

Ears that can hear the most beautiful music,

The sound of the ocean,

Ears that can hear the words of the other.

Sending your loving smile into your kind and tender heart,

A heart that knows a love that is boundless,

A heart that knows no limits,

A heart that can encompass everything.

Holding yourself in the heart of loving-kindness.

Now saying mentally to yourself,

May I be happy.

May I be at ease.

May I be free from suffering and the root of all suffering.

Letting any feelings of love and compassion arise.

Now bring to your mind's eye someone in your life who is really easy to love,

Someone you have strong feelings for.

See them in your mind's eye.

See them clearly.

See their face.

Say to them,

May you be happy.

May you be at ease.

May you be free from suffering and the root of all suffering.

Now see a neutral person,

Someone that you don't have any strong feelings for,

Someone you might have passed in the street,

Or someone who served you in a store.

See them clearly.

See their face.

Say to them,

May you be happy.

May you be at ease.

May you be free from suffering and the root of all suffering.

Letting any feelings of love,

Compassion or warmth move through your body.

Bring to your mind's eye a challenging person in your life,

Someone you have conflict with or ill will toward.

See them clearly.

See their face.

Say to them,

May you be happy.

May you be at ease.

May you be free from suffering and the root of all suffering.

Now gathering up all of this metta,

All of this love,

Gathering up this metta and sending it beyond the room that you're at,

As far and as wide as you can possibly imagine,

And as far and as wide as you can possibly reach.

Sending out this metta so that it can encompass all beings,

Everyone and everything.

Saying,

May you be happy.

May you be at ease.

May you be free from suffering and the root of all suffering.

May you be free from suffering.

Reviews

This was really beautiful and loving, thank you!

Thank you for this loving meditation 🫶🏽

🧘🏾‍♂️📿🙏🏾