Loving Kindness (Metta) Meditation - Compassion & Connection

Loving-Kindness (Metta) is a practice that cultivates love, calm, compassion & connection. This meditation has been shown to improve well-being, including more positive emotions & increased ability to manage pain & illness. People who practice loving-kindness meditations become kinder to themselves & others (less critical, more patient). They also have stronger feelings of connection to themselves & others.

Transcript

A wish for you and all around you to be happy and free from suffering.

May the wind under your wings bear you where the sun sails and the moon walks.

Tolkien.

Let's close down our eyes,

Or if you prefer,

Leave them open in a soft gaze.

Let your body breathe at its own comfortable rate as you begin to rest.

Scan your body and see if you can relax any muscle just a little bit more.

Can you relax any muscle and let go?

Let go of the day.

Relax your fingers and toes,

The muscles in your face,

Your arms and your legs,

Your shoulders,

Your chest and your stomach.

Let your whole body just breathe and just be here.

We're going to focus on ourself for a moment and wish ourselves well.

You can repeat this to yourself in your mind's eye.

May I be peaceful.

May I be safe.

May I be happy.

May I be loved.

May I live with ease and grace and an open heart.

Take all that love in.

Now bring to mind a loved one.

Can be any loved one you want or a pet,

Someone here or someone not here.

Imagine they're in front of you and let's wish them loving kindness.

May you be peaceful.

May you be safe.

May you be happy.

May you be loved.

May you live with ease and grace and an open heart.

Watch them take in all that loving kindness.

And as they fade from view,

Gather as many faces as you can in front of you,

Your family,

Your neighbors,

Maybe just someone you saw on the bus or the tram today,

Someone who walked by you.

People you work with.

As many people as you can fit into the picture as you can.

And let us wish them loving kindness.

May you be peaceful.

May you be safe.

May you be happy.

May you be loved.

May you live with ease and grace and an open heart.

Breathe in and out.

Take your right hand and place it gently over the center of your heart,

Center of your chest.

You can place the left hand over your right and breathe slowly in and out.

May we be peaceful.

May we be safe.

May we be happy.

May we be loved.

May we be peaceful.

May we be safe.

May we be happy.

May we be loved.

May we live with ease and grace and an open heart.

Breathing in,

Breathing out,

Slowly.

Feeling love,

Spreading kindness,

Spreading peace.

Feeling love,

Feeling kindness,

Feeling peace.

We becoming White So wide.

You and When you're ready you can bring some slow movements to fingers and your toes Take a nice big stretch overhead Bring a smile to your face and open your eyes

Reviews

Best Loving Kindness meditation ever! So many thanks! 💐