Loving-Kindness (Metta Bhavana) Meditation

Metta – (non-romantic) love, friendliness, kindness

Bhavana – cultivation or development

 

To begin your meditation, find a comfortable place to lie down or sit. Your eyes can be open or closed.

Start by offering Loving-Kindness to yourself by reciting silently several times:

“May I be Well, May I be Happy, May I be Safe, May I Live with Ease”.

It is perfectly normal for the mind to wander – for distractions to arise, for thoughts to pop up. When this happens, just guide yourself back to reciting:

“May I be Well, May I be Happy, May I be Safe, May I Live with Ease”.

Now think of a family member or friend – someone close to you. See them in your mind’s eye as clearly as you can. Offer them what you have just offered yourself by silently reciting, several times:

“May You be Well, May You be Happy, May You be Safe, May You Live with Ease”.

Now, think of somebody who you know is having a difficult time and with this person in mind, continuing to recite, again several times:

“May You be Well, May You be Happy, May You be Safe, May You Live with Ease”.

Next, think of somebody you feel neutral about. Someone you neither particularly like or dislike and wish them well by silently reciting, several times:

“May You be Well, May You be Happy, May You be Safe, May You Live with Ease”.

Now, bringing to mind a person you do not like. Offer Loving-Kindness to this person:

“May You be Well, May You be Happy, May You be Safe, May You Live with Ease”.

If it feels too hard to do the latter, then return to offering Loving-Kindness to yourself, silently reciting:

“May I be Well, May I be Happy, May I be Safe, May I Live with Ease”.

To complete your meditation by thinking of all these people, yourself included, and then extend your offering of Loving-Kindness to everyone around you. To everyone far away. To all beings everywhere, silently reciting, several times:

“May All Beings be Well, May All Beings be Happy, May All Beings be Safe, May All Beings Live with Ease”.

If you like this meditation, you can find find my downloadable meditations and yoga nidras here.