Mini Metta Meditation

In this mini Metta meditation you can practice generating greater love and compassion for yourself and others as well as cultivating and supporting well-being and happiness for all beings, everywhere.

Transcript

We're going to do a short loving awareness,

And I'd like you to give yourself a moment to settle in your position,

Close your eyes if you'd like.

You don't have to.

You can keep them open,

And I'd like you now to see if you can take a cleansing breath.

Take one,

And release,

Two,

And even if it's available to you,

You could sigh it out.

Ah,

Out of the mouth,

And one more just like that,

In through the nostrils,

Ah,

And sigh it out.

I'd like you to bring your attention to somebody who just brings a smile onto your face,

Where when they know you have something good that happens for you,

They're happy for you,

And this being may be in this physical plane,

Or in another,

Maybe a pet,

Whoever that being is you center your attention on,

You're going to give them well wishes,

And you can just repeat these phrases in your mind after I say them,

And this dear friend is showered in magnificent ray of light like the sun,

And you begin,

May you be well,

Healthy,

And happy,

May you be free,

And may your heart be filled with ease,

And now you're going to shift your attention to your dear friend showering you with well wishes,

And you could repeat after me,

May I be well,

Healthy,

And happy,

May I be free,

May I live my life with ease,

And as you do this metta,

Know that there are beings all around the world doing metta,

Showering the world with this joyous energy,

Freeing energy,

Invoking loving awareness and peace for all,

And shift your attention gently,

Ever so gently,

Back to the room.

Namaste.

Reviews

That was very calming. Just the short Metta I needed.