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

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