Metta Bhavana

Here is the incredible prayer to open yourself up to loving kindness, the Metta Bhavana. Dive into this meditation and discover how it will change your day.

Transcript

In this meditation we are going to do one of my favorite prayers and that is called the Metta Bhavana.

And in the Pali language Metta refers to loving,

Not necessarily in the romantic kind of love,

But just the idea of loving,

Being kind,

And radiating that love out into the world.

And Bhavana is about the act of creation,

Of doing something,

Of practicing.

So we'll begin.

Take a nice deep breath into your body.

And with each of your breaths,

Feel your body relax more and more,

Breathing in and letting tension go.

Breathing in and letting thoughts go.

Letting yourself to completely relax in this space of grace.

And in this space we open ourselves up to connect with whatever word you like,

God,

The universe,

Source.

Let any concern float away.

As you allow yourself just simply to be in this space.

This is the time that you give to yourself.

To fill yourself up.

To re-energize.

Heal.

Get clarity.

And totally relax.

The Buddhists call this space refuge.

And experiencing it is your divine right.

Take a nice deep breath into your heart space.

As we begin the metta bhavana,

This is a prayer for loving kindness.

Take another nice deep breath into your heart space.

And as you breathe into your heart,

I want you to imagine yourself standing in front of you.

You're in this glorious sun-filled field surrounded by wildflowers.

And you feel crisp cool air on you.

As you look up at the sky and the sun is beaming down on you.

See yourself in this beautiful place.

And say to yourself,

I love you.

I really,

Really love you.

See for yourself only goodness.

With the sun beaming down on you,

Imagine those rays penetrating into your body,

Healing you,

Providing you with absolute prosperity,

Happiness,

And joy.

Feel yourself totally at peace knowing you are loved and divinely healed and whole.

Breathing into your heart space.

Now standing before you in this glorious field,

I want you to imagine someone you love deeply.

See him or her standing in front of you.

Say to this person,

I love you.

I really,

Really love you.

Breathing into your heart space.

Wish for this person absolute happiness.

See for them perfect healing.

See the golden light surrounding them,

Raining prosperity down on them.

Saving them with love.

Breathing into your heart.

Now I want you to imagine someone standing in front of you who you don't know terribly well.

Maybe it's your postal carrier or the nurse who helped you at your last doctor's appointment.

Maybe it was a server at a restaurant or a clerk at a shop.

See this person standing in front of you and say to him or her,

I love you.

I really,

Really love you.

Breathing into your heart.

See only goodness for this person.

Wish him or her absolute joy,

Happiness,

Peace,

Prosperity,

And perfect health.

See this person surrounded by radiant golden light.

Breathing into your heart space.

Now standing before you,

I want you to imagine someone with whom you have a conflict.

See this person standing before you.

Breathe into your heart and say to him or her,

I love you.

I really,

Really love you.

Imagine as you say the words and you breathe into your heart and you realize that you are completely safe.

Your heart expands as you let go of your anger.

Wish for this person total happiness and joy,

Perfect health,

Prosperity,

And abundance.

See him or her surrounded by golden radiant light,

Breathing into your heart.

As you send this person love and light,

It's cutting the karmic cords between you,

Setting you free as you wish only good for this person.

Now standing before you,

Imagine yourself,

The loved one you chose,

Your neutral person,

The person with whom you had a conflict,

And then expand it out to encompass the entire planet,

Our whole world.

And tell our world,

I love you.

I really,

Really love you.

See our planet in all sentient beings,

Radiantly happy,

Filled with joy,

Free from suffering.

See our planet in all,

Everybody,

Everything healed and at peace.

Breathing into your heart.

Bringing that peace back into your body.

Knowing that it is so.

Thank you,

God.

Reviews

Lovely meditation, thank you.

Beautiful and inspiring. Thank you.

Am so glad I chose this metta meditation. So Beautiful! And one to come back to often.

Thank you. I really enjoyed this meditation, my heart feels open 🙏🏼

Very nice led meditation! I've enjoyed the metta bhavana for the first time. Maybe the piano music is a bit too loud and distracting, for the rest really perfect!

Very moving meditation. A perfect way to start the day or any time really.

Love this practice, doing it every day helps me find peace and love for myself, so I can share with others ☺️

An excellent metta bhavna meditation. Thank you 🙏🏼

Thank you. This prayer allowed me the opportunity to reflect within and connect with others on a spiritual level.

Thank you for this beautiful and healing meditation, it’s so liberating to give love to those we have a conflict with... I feel a lot lighter and relieved! 🙏💫😍

Love it 😍 thank you

My heart feels with happiness. Overwhelmed of loving kindness. Thank you so much 💙🧘🏼‍♀️

Wow. This one got me today. Overwhelmed with loving kindness. Thank you for aiding in my focus on live over anger

Absolutely lovely :)

New to Buddhism and for the last few weeks struggled to do this meditation. This guided prayer was clear, not overly flowery and faffy and very easy to follow! Thank you!

Beautiful thank you 🙏

Wonderful! 🤗🙏🏼

Lovely meditation, the music made me emotional. It was a refreshing take on metta, thank you 🙏❤

Beautiful. Thank you.

The kindness in your voice is very heartfelt and genuine. Thank you for the lovely metta. ✨