Loving-Kindness Meditation (Metta) (5 minutes)
This meditation cultivates feelings of compassion and kindness toward yourself and others
MEDITATIONS
11/8/20241 min read
Instructions:
Sit Comfortably – Settle into a comfortable seated position, close your eyes, and take a few deep breaths.
Begin with Yourself – Silently repeat phrases like: “May I be happy. May I be healthy. May I be safe. May I live with ease.” Feel warmth and compassion as you direct these wishes toward yourself.
Extend to Others – Picture someone you care about and repeat the same phrases: “May you be happy. May you be healthy. May you be safe. May you live with ease.”
Expand to Neutral People – Think of someone neutral, like a coworker or acquaintance. Send the same loving wishes to them.
Extend to All Beings – Finally, imagine all beings and send them loving-kindness: “May all beings be happy, healthy, safe, and live with ease.”
End with a Deep Breath – Inhale deeply, exhale slowly, and open your eyes.