Metta Meditation

Metta meditations help you develop a sense of kindness and compassion towards yourself and others. Try this simple meditation that will help you direct feelings of loving kindness both inward and outward.

Transcript

Hello,

This is Ramon from Wild Sage Wellbeing with a short Metta meditation.

Metta is the Buddhist principle of loving kindness or compassion meditation.

Cultivating Metta is a powerful tool for self-acceptance and forgiveness of yourself and others.

Medicated Metta meditation has been shown to decrease anger,

Physical pain and lower the body's inflammation response.

It can help people feel more socially connected and allow you to express more loving and caring actions and attitudes towards others,

Which is the practice of empathy.

Today we'll work through this simple meditation technique to help you bring a little bit more loving kindness into your life.

To begin,

Arrange your body so you feel comfortable and able to sit still without fidgeting.

Take a full breath in,

Drawing your body tall.

And as you exhale,

Let your shoulders and your low belly relax.

Our practice begins with cultivating loving kindness towards the self.

As you rest in your breath,

Moving easefully from inhale to exhale.

Start to bring an awareness to the center of your chest.

In the center of your heart,

Allow a beautiful light of compassion to grow.

Sending loving kindness to yourself and experiencing unconditional love for all that you are.

Wishing yourself,

May I be joyful.

May I have great peace.

May I be happy.

And may I be well.

May I be joyful.

May I have great peace.

May I be happy.

May I be well.

Take a full breath into your heart center.

As you exhale,

Letting that sense of compassion towards yourself flood through your whole body.

Take another breath in.

And as you exhale,

Let the awareness on yourself gently dissolve.

And drawing into your mind's eye now,

The vision of someone that you care for or love.

Sending this person that same sense of compassion and loving kindness.

And offering them the same words.

May you be joyful.

May you have great peace.

May you be happy.

And may you be well.

May you be joyful.

May you have great peace.

May you be happy.

And may you be well.

Observe any reactions or emotions that rise in your body.

Allowing them to gently come and go.

Allow yourself a full breath in.

And a soft breath out.

Allowing the vision of your loved one to gently disappear.

And reset your posture sitting tall with an inhale breath.

Going back to a deep sense of relaxation as you exhale.

And tapping into that well of loving kindness within you.

And directing that towards someone that you have no particular connection to.

A stranger,

Someone you don't know so well,

To which you have neutral feelings for.

And wishing this person may you be joyful.

May you have great peace.

May you be happy.

And may you be well.

May you be joyful.

May you have great peace.

May you be happy.

May you be well.

Once again observing any physical sensations or emotional changes.

Cleansing your mind of this neutral person with a full inhale.

A soft exhale.

And drawing into your mind's eye now.

A person that you feel challenged by.

Observing any reactions in your physical state.

All your emotions as you hold this person in your mind's eye.

Tapping in to the well of loving kindness within you.

Sending this person that you are challenged by.

The same wish for loving kindness.

May you be joyful.

May you have great peace.

May you be happy.

And may you be well.

May you be joyful.

May you have great peace.

May you be happy.

And may you be well.

Notice if you feel any differently.

And gently allowing this person to dissolve from your mind's eye.

Take a cleansing breath in,

Sit up nice and tall.

And soften your body as you exhale.

Sending your awareness now to a non-human being.

Wishing them the same right to compassion,

Unconditional love and loving kindness.

May you be joyful.

May you have great peace.

May you be happy.

May you be well.

May you be joyful.

May you have great peace.

May you be happy.

May you be well.

Take a cleansing breath in.

Dropping the image of this non-person from your mind.

And resetting your focus now on a larger group.

Could be a community,

Family,

A country or even the whole earth.

Sending compassion in all directions to the collective of your choice.

Wishing them may you be joyful.

May you have great peace.

May you be happy.

And may you be well.

May you be joyful.

May you have great peace.

May you be happy.

And may you be well.

Take a full breath in.

Cleanse the vision of this collective from your mind.

And return your awareness towards yourself.

Feeling the practice with deep loving kindness,

Compassion and empathy for yourself.

May I be joyful.

May I have great peace.

May I be happy.

And may I be well.

May I be joyful.

May I have great peace.

May I be happy.

May I be well.

And observing any shifts in how you feel physically or emotionally through the practice.

Knowing that within you there is a bottomless well of unconditional love for you to share with yourself,

With those around you,

Both whom you love and that you're challenged by.

And by the broader community and planet as a whole.

You can repeat this practice as many times as you like.

Shifting your awareness each time to people who you would like to share loving kindness with.

I encourage you to observe how your thoughts and how your relationships with others change as you continue this practice.

To seal this practice,

I invite you to take a full breath in sitting up tall.

A soft breath out.

Surely drawing your hands into a gesture of prayer.

Taking the thumbs to the center of your chest indicating your heart center.

The seat of your compassion.

And then drawing those thumbs to the center of your brow.

Letting all of your thoughts,

Choices and actions be guided by love.

Namaste.

I wish you peace and so much love.

Thanks for listening.

This is Ramon from Wild Sage Wellbeing.

Namaste.

Reviews

A great meditation to concentrate your breathing and listen to your inner voice

Loved this, it was soothing.

Ramone has a lovely gentle voice which makes this a soothing practice. I particularly like the addition of sending metta to non-human beings, and bringing the practice back to the self at the end. I feel more compassionate towards myself at the end than at the beginning. ✨Thank you! 🙏

Perfect! Wonderful short meditation to start the day! Thank you, Namaste

Your voice is so soothing and relaxing. I was able to unwind, let the breathing release tension and move into loving myself, my family and other people. Great start for me as a beginner.

Wonderful for just getting into Metta meditation.

Lovely metta meditation. Soothing, nice pace and love the additional “non human” aspect. Beautiful thank you for this gift! 💜😇💕☀️

Namaste, this practice is my favorite ♥️🙏🏼

One of the most Mettta meditation I've ever encountered. Suitable for beginner who wants to explore the practice of sending loving-kindness and compassion ❤ ✨

This was my first experience in the practice of metta and it is still my favorite and most frequently played meditation. Thank you 🙏🏻

Nice pace, well thought out guidance, warm and kind.

Very quiet and peaceful meditation to practice compassion and forgiveness

Ramone has a beautiful clear voice, and delivered this at a lovely pace to perform the meditation.

Beautiful, thank you ❤

That was so wonderful Ramone!!! Thank you very much! Namaste 🙏🏽 ✨🦋

Simple and so effective.

Thank you! Nice practice to start a new day with!! Feeling peaceful❤️🙏🎈