Loving Kindness (Metta) Meditation

Finding a comfortable seat, close your eyes and take three slow, deep breaths. Bring your attention to your heart center, the space directly below your collarbone. Begin to send your breath in and out of your heart center, feeling the sensation in this area with each inhale and exhale. Imagine a warm glow at your heart center while continuing to breathe in and out of this space.

Pause and bring your attention to yourself. Silently, repeat the following words (or your variation of similar phrases), allowing each sentence to melt into your body.

“May I be happy.”

“May I be healthy.”

“May I be safe.”

“May I be loved.”

Bring your attention back to your heart center, breathing in and out of this space, feeling the warmth and glow emanating from your chest.

Pause and bring your attention to someone in your life that you are close to. An individual that you hold dear. Bring this person to mind and envision him/her sitting in front of you, repeat the following words to him/her.

“May you be happy.”

“May you be healthy.”

“May you be safe.”

“May you be loved.”

Bring your attention back to your heart center, breathing in and out of this space, feeling the warmth and glow emanating from your chest. 

Pause and bring your attention to someone you have neutral feelings towards. An individual that you may see on a semi-regular basis perhaps on the bus, in the check-out line, at the gym. Someone you would recognize, may not know their name and do not feel positive or negative emotions about specifically. Bring this person to mind and envision him/her sitting in front of you, repeat the following words to him/her.

“May you be happy.”

“May you be healthy.”

“May you be safe.”

“May you be loved.”

Bring your attention back to your heart center, breathing in and out of this space, feeling the warmth and glow emanating from your chest. 

Pause and bring your attention to someone you are having or had a difficult time with. Someone you may have unresolved or hurt feelings about. Bring this person to mind and envision him/her sitting in front of you, repeat the following words to him/her.

“May you be happy.”

“May you be healthy.”

“May you be safe.”

“May you be loved.”

Bring your attention back to your heart center, breathing in and out of this space, feeling the warmth and glow emanating from your chest. The light becoming brighter and more expansive with each breath.

Pause and bring your attention back to yourself. Silently, repeat the following words, allowing each sentence to melt into your body.

“I am happy.”

“I am healthy.”

“I am safe.”

“I am loved.”

Slowly bring your attention back to your natural breath and open your eyes, taking as much time as you need to savor the benefits of the love, compassion and peace you created within and without.