Self-Compassion Metta: May I Be Safe and Happy

In this video, we go into a gentle loving-kindness reflection centered on remembering a time you felt genuinely cared for. From that felt sense of support, it moves into simple phrases for well-being—safety, happiness, health, ease, and being a good friend to yourself. The theme is softening around the heart, meeting resistance with warmth, and allowing tenderness and quiet to emerge. It closes by resting in stillness and the intention that your well-being benefits others.

Transcript

Take a position that supports awareness. And begin to experience the body and the breath settling. Feeling your own body and the larger body earth holding you. Bringing awareness to the breath moving through your body. Entering and exiting. Connecting with the air. Air moving in, Air moving through, Air moving out. Take a few moments to rest. And the ever presence of the earth and air element. Always with you, The body and the breath. Always in the present moment. Now recall a time. When you felt genuinely cared for. Maybe it was a moment or longer. Maybe it was an experience you had in nature. With a dear one. With a pet or even a stranger. Notice what happens internally as you connect with this reflection. Of kindness. What sensations are you experiencing? Notice while softening into warm acceptance. Taking your time here. Taking your time and receiving these phrases. May I be happy. May I be safe and protected from inner and outer harm. May I be healthy and content. May I be a good friend to myself. May I relax and body and mind may I be at ease. May I welcome joy and tenderness. May my experiences of well-being be of benefit to others. And may whatever blocks my heart be dissolved. So take your time repeating a few of these or all of these phrases or creating a simple phrase or two of your own. Focus your attention on the chest or the heart area as you breathe in and breathe out. Stay steady. Stay present as best you can. Notice the movements between the heart opening and closing. And welcome both the resistance and its release. As it is experienced moment to moment in the body. Feel free to repeat the phrases slowly and quietly, Feeling your sincere wish to offer kindness to yourself. You're so deserving. And notice the quality of heart and mind as you Do this practice. And then rest in whatever silence. Stillness and solace is with you here and now.

Reviews

That was so great! I was particularly moved by the phrase "May I be a good friend to myself." That's the most profound and most simple guidance I think I've ever gotten. It's also the most challenging to implement, I think. Western culture, I feel, teaches us to be self-loathing, basically making us think we're never good enough, or don't deserve enough, or work hard enough. Like all failures are our fault. Being a good friend to yourself is telling yourself "You are ok! Things go wrong and most of the time, life goes on. You got this!" Or something similar. Thank you!

Wonderful soothing voice that brings peace to the moment. Thank you.

Thank you for such a beautiful, gentle practice and tender words of self compassion.
Namaste ✨️ 🙏

Wow what a beautiful way to start my morning! Loved the affrimations and the tone of your voice was fabulous!

Soothing kind and perfect meditation. Thank you!