Guided Metta Meditation

A short guided metta meditation. May you learn to be truly happy and share these thoughts of goodwill with others.

Transcript

Start with thoughts of goodwill for yourself.

Tell yourself,

May I be happy?

May I learn to be truly happy?

Because happiness is something you learn.

It comes from causes.

You need to know what those causes are and be able to act on them.

The causes come from within,

Which is why your true happiness doesn't conflict with anyone else's true happiness.

So that your wish for true happiness is not a selfish wish.

Then spread thoughts of goodwill to others.

Start with people who are close to your heart,

Your family,

Your very close friends.

May they learn to be truly happy,

Too.

And spread those thoughts out in ever-widening circles to people you know and like,

To people you like even though you don't know them so well.

To people you're more neutral about,

And to people you don't like.

Remind yourself that the world would be a much better place if everyone could learn how to find true happiness within.

Spread thoughts of goodwill to people who have harmed you in the past.

May they learn to be truly happy.

Spread thoughts of goodwill to people you have harmed in the past.

May they learn to be truly happy,

Too.

Spread thoughts of goodwill to people you don't even know.

And not just people,

Living beings of all kinds,

East,

West,

North,

South,

Above and below,

Out to infinity.

May we all find true happiness in our hearts.

Reviews

Ven. Ajahn Geoff is an exceptionally talented teacher. May you and he be happy, safe, and healthy

Such a short, effective meditation.

Thank you for this short metta. It’s good to have quick guided meditations to turn to on those busy days where we can still find time to send loving kindness 🙏💗🙏💗🙏💗

Sadhu Sadhu Sadhu 🙏

Thank you, may this help to bring a peaceful understanding of our commonness with humanity and life.

Straightforward and best.

Very helpful, clear, simple, spacious. I liked that there was no repetition of phrases that often seem rote. Thank you.

Exactly what I was looking for.

I was looking for a very brief guided Metta meditation—I am already familiar with the process and just wanted to be walked (ok, talked) through it since it had been awhile—and that’s exact what I found here.

I would not recommend this exact recording to someone new to meditation or Metta in particular, because it is so abbreviated (the wording leaves out several traditional lines beyond the ones about “happiness,” for instance), but it’s still quite accessible and moving/powerful. It does move a bit fast through the sequence, but then that’s exactly what I was after today.

Note that there is no distinct signal that the recording is ending, and the beginning also feels a bit abrupt. Not a big deal, just something to be aware of.

Definitely bears repeat listening (unless you are really looking for those missing lines or want more time to work through the process). Also an instructor I want to explore further—and in so doing, I see he also offers versions of Metta here on the app that are 30, 60, and 90 minutes long, so if you do want more, those would be a great place go turn.

Thank you. 🙏🙏🙏

I love the simplicity of this practice, as guided by Thanissaro Bikkhu. It’s like having a friend in your head. Many metta practices are wordy and cerebral to me but his are so down to earth, I don’t feel I have to process while I’m in it, I’m just in it.

Short and perfect

Excellent for an everyday practice.

A very nice meditation. I wish it had more of an ending... Maybe even a bell. Thanks!

Short and simple basic metta prompts with nice birds in background. Thanks

Great short meditation x

Concise and wonderful both for a short meditative session or as a jumping off point for a deeper, silent meditation following the metta. Thank you.

I felt the positive energy vibrating from my crown and third eye chakras. I am grateful for this meditation. Thank you!

Quickie metta. Bookmarked.

Thank you so much 🙏