Metta Meditation
Metta Meditation - Loving Kindness
Builds self-esteem and develops compassion for yourself and others
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Find your Seat - Find a comfortable seated posture with your spine lengthened. You can begin by focusing on your breath for a few minutes to help quiet your mind.
Focus on Self
To begin, we send loving energy to ourselves by mentally repeating the following phrases.
May I hold myself in loving-kindness
May I be at ease and free from fear, worry, and anxiety
May I be strong in body and mind
May I be safe and protected
May I know the joy of being alive
Someone you Love
Now, think of someone you love very much, and think of something you really like about that person. Then repeat the same phrases to that person.
May you be held in loving-kindness
May you be at ease and free from fear, worry, and anxiety
May you be strong in body and mind
May you be safe and protected
May you know the joy of being alive
An Acquaintance
Think of an acquaintance or someone you know but not very well. Think of something you appreciate about that person. We will repeat the phrases in our mind.
May you be held in loving-kindness
May you be at ease and free from fear, worry, and anxiety
May you be strong in body and mind
May you be safe and protected
May you know the joy of being alive
Hurt / Dislike
Think of someone who has hurt you or someone who particularly challenges you. Think of one positive quality of that person if you can. Then we will repeat our phrases in our mind.
May you be held in loving-kindness
May you be at ease and free from fear, worry, and anxiety
May you be strong in body and mind
May you be safe and protected
May you know the joy of being alive
For all Beings
To end this meditation we will repeat the same phrases for all beings
May all beings be held in loving-kindness
May all beings be at ease and free from fear, worry, and anxiety
May all beings be strong in body and mind
May all beings be safe and protected
May all beings know the joy of being alive
