Loving Kindness: "Metta" Meditation

Loving Kindness Meditation, or Metta Meditation, originates from Buddhist teachings. It is a simple but beautiful way to spread love and kindness, first to ourselves, then to others. When we fill our own selves with this loving energy then only we can share and spread it to our family, our relationships, our friends, our neighbors and community, and to our whole world. Let us start recognizing the fact that we are all connected, we are all one. By practicing this meditation we are sharing love, empathy, and kindness with ourselves and the entire world, tuning in to the highest frequency that exists, the frequency that our world needs at this moment.

Transcript

Welcome to Metta Meditation or Loving Kindness Meditation.

This meditation focuses on just spreading love and kindness to our own selves and to others.

When you're ready,

Sit in a comfortable position.

You can lean,

Let your body just be relaxed,

Preferably with your spine erect and your hands resting on your knees.

And when you're ready,

Slowly close your eyes.

Bring your awareness to your breath,

Focusing on the inhales and the exhales,

Just bringing yourself back to this present moment.

Slowly,

In your mind's eye,

Imagine that you're looking at a mirror,

At your own reflection,

And looking into your own eyes.

And slowly repeat the following words to yourself.

May I be happy.

May I be healthy.

May I be safe.

May I be free.

May I be happy.

May I be healthy.

May I be safe.

May I be free.

May I be happy.

May I be healthy.

May I be safe.

May I be free.

Slowly let your reflection go and bring into your mind's eye someone you love very much,

Someone close to you,

Someone who makes you feel safe and secure.

And silently repeat the following words to this person.

May you be happy.

May you be healthy.

May you be safe.

May you be free.

May you be happy.

May you be healthy.

May you be safe.

May you be free.

May you be happy.

May you be healthy.

May you be safe.

May you be free.

Slowly let this person go and now bring into your mind's eye someone who may have hurt you or whom you may have hurt in the past,

Someone you might dislike.

And slowly repeat the following words to this person.

To this person.

May you be happy.

May you be healthy.

May you be safe.

May you be free.

May you be happy.

May you be healthy.

May you be safe.

May you be free.

May you be happy.

May you be healthy.

May you be safe.

May you be free.

Slowly let this person leave your mind and now bring your focus to all the living beings in the world.

Maybe you can imagine billions of people and animals or even seeing the whole globe in front of you.

And repeat the following words to the whole entire world.

May you all be happy.

May you all be healthy.

May you all be safe.

May you all be free.

May you all be happy.

May you all be healthy.

May you all be safe.

May you all be free.

May you all be happy.

May you all be happy.

May you all be healthy.

May you all be safe.

May you all be free.

Just stay in this feeling for a few more moments and now slowly bring your awareness back into the space,

Back into your body.

Feel the surface beneath your sitting bones and when you're ready,

Slowly open your eyes.