Short Self-Metta (Loving Kindness) Practice

This is a short guided meditation in which we send loving kindness to ourselves. It is based on the Buddhist self-metta practice. It has four stages, ending with sending loving-kindness to all sentient beings. You do not need to be a Buddhist to listen to and benefit from this meditation.

Transcript

This is a short self-meta practice which has origins in Buddhism and the idea is that we send meta,

Loving kindness,

To ourselves in a number of stages and then we finish by sending meta to all sentient beings.

So the practice has four stages and if you like to set yourself up in a position where you'll feel comfortable for eight minutes or so,

Either sitting with your back supported or lying down,

Whichever you find most comfortable.

And now we'll begin.

Self-meta in four stages.

May I feel at peace.

May I be happy.

May I feel calm and capable.

May I be at peace.

May I be at peace.

May I feel calm and capable.

May I feel calm and capable.

May I be at peace.

May I feel calm and capable.

May I be happy.

May I feel calm and capable.

May I feel grounded and safe.

May I feel grounded and safe.

May I feel grounded in nature.

May I feel grounded in the earth.

May I feel grounded and safe.

May I feel grounded and safe.

May I feel grounded in nature.

May I feel grounded in the earth.

May love flow in my life.

May love flow in my life.

May love flow within me and around me.

May love flow within my house.

May love flow in my life.

May love flow in my thoughts and actions.

May love flow in my life.

May love flow in my speech and communication.

May love flow in my body.

May love flow all around me.

May love flow in my life.

May love flow from me to others.

May love flow from me to my friends,

Neighbours and family.

May my friends,

Neighbours and family be well.

May all beings be free from suffering.

May all beings be free from harm.

May all beings be at peace.

May all beings be at peace.

May all beings be at peace.