Loving Kindness Practice

Experiencing feelings of loving kindness has been proven to benefit health and well-being. This is a practice you can do anytime that can instantaneously uplift your spirits and perception of the world.
I’ve included a personal message for you near the end.

Transcript

This is a meditation to expand loving kindness,

Also called Metta meditation.

Please sit comfortably with your spine erect and close your eyes.

Take a deep breath,

Exhale,

And relax.

We'll be repeating these tidings of loving kindness three times each.

I'll say them out loud,

And you think them silently to yourself.

Now think,

May I be well,

May I be happy,

May I feel loved.

May I be well,

May I be happy,

May I feel loved.

May I be well,

May I be happy,

May I feel loved.

Now think of someone you love and care about.

Hold them in your mind and think,

May they be well,

May they be happy,

May they feel loved.

May they be well,

May they be happy,

May they feel loved.

May they be well,

May they be happy,

May they feel loved.

Now think of someone you don't know personally,

Perhaps the person who bagged your groceries or waited on you at the post office yesterday.

You don't have to remember exactly what they look like,

Just hold the idea of them in your awareness.

May they be well,

May they be happy,

May they feel loved.

May they be well,

May they be happy,

May they feel loved.

May they be well,

May they be happy,

May they feel loved.

Now think of someone you don't particularly care for,

Maybe someone who hurt you in some way.

Hold that person in your mind.

May they be well,

May they be happy,

May they feel loved.

May they be well,

May they be happy,

May they feel loved.

May they be well,

May they be happy,

May they feel loved.

Now think universally.

May everyone,

Everywhere be well.

May they be happy,

May they feel loved.

May everyone,

Everywhere be well.

May they be happy,

May they feel loved.

May everyone,

Everywhere be well.

May they be happy,

May they feel loved.

Now take a deep breath,

Exhale,

And as you breathe and rest for a moment,

Please take in my loving kindness toward you.

Feel it in your body as you receive it.

May you be well.

May you be happy.

May you feel loved.

May you be well.

May you be happy.

May you feel loved.

May you be well.

May you be happy.

May you feel loved.

Thank you for expanding loving kindness with me.

Namaste.

Reviews

Lovely, kind, caring. Thank you

Love this short, but sweet loving kindness/meta meditation

Beautiful!
This will probably become a morning meditation for me.

Extending loving kindness back to you…May you be well. May you be happy. May you feel loved. 🙏🏽

Thank you. May you be well, May you be happy, May you feel loved!

Lovely and beautiful! My heart is smiling! Thank you!

Loved 😍

Very helpful. Thank you.

That was so peaceful and kind and happy. Thank you!

Wow! Thank you so much! I plan to practice this daily for myself and everyone I know and meet

May you be well
May you be happy
May you be loved 🥰
Thank you 💛

Thank you for this loving kindness meditation. It brought a smile to my face and has made me feel uplifted for the day 🙏

Thank you 🙏

Because of the brevity of the meditation it feels a bit hasty, but I like it very much!

Perfect. Thank you. May you feel happy, may you be well, may you feel loved. 😊🙏♥️

I enjoyed this loving kindness meditation, and the simple presentation of it. Sending loving kindness to me at the end was a beautiful gift, and I received it with gratefulness. When the meditation ended, I sent it to you, too. Thank you for the blessing.

I'm happy I found this. I really like doing metta meditation, but I often have only brief time in which to meditate. This is a nice meditation that doesn't take too long, so I'll be able to do it frequently.

May you be happy
May you feel loved
Namaste
🙏

This was so sweet and simple. The perfect length to wish everyone love.