4 Minute Loving Kindness Meditation (Metta Meditation)

This is a loving-kindness or Metta meditation designed to help you ground in your body, become mindful of your breath, and build loving-kindness towards someone else in your life. This meditation can be especially helpful if you have a loved one that you are trying to build gratitude and love for, or if you have a difficult person in your life who you have been struggling with and would like to build love and appreciation for instead.

Transcript

Find a comfortable position, Standing, Seated, Or lying down, And close your eyes. Today's meditation will be a meta-meditation of loving-kindness. Take a slow breath in, Filling up your lungs completely, And let it go. Now let's take one more breath in, Filling up your lungs all the way, And try to let your body soften on the exhale. Now take one more breath in this time. As you breathe out, Focus on letting your shoulders drop, Your jaw unclench. Pay attention to any tight muscles, And try to relax them as best you can, Coming fully into the space. Now I want you to bring your attention to your chest, In the center of your body. You can place a hand there if you'd like to. Now I want you to bring an image to mind of someone in your life. Picture them clearly in your mind's eye. Practice seeing them clearly, Envision them out in front of you, And I want you to offer the following words to them, Whispered softly to yourself, Or said silently. May you be well, May you be at peace, May you be loved. Imagine as you say these words, Pouring your love into this person, Putting the full weight of your emotion and desire to see them in this state into the words that you say. Now take a moment to sit with those feelings of warmth for the other person. Take one last long breath in, Filling up your lungs completely, And let it all out. Thank you so much for joining me today.