Nina Bohn

Auckland, New Zealand

Kara Beavis

Brisbane QLD, Australia

Gülüm

Istanbul, Turkey

Teneke W.

Aurora Highlands, Aurora, CO, USA

Lorraine

NSW, Australia

Elena

Kristen C

Altoona, PA 16602, USA

Iga Win-y-Frid

ANNETTE

Newry, Northern Ireland, UK

Annie

Sydney NSW, Australia

Angelique

South Carolina, USA

Yoshi

Melbourne, Australia

Practice Metta meditation to radiate loving-kindness toward yourself, loved ones, and all beings on Earth.

Secular

Love

Loving-Kindness (Metta)

Relationships

Nature

Visualization

English

Loving-kindness meditation or ‘Metta’ meditation is an ultimate form of generous and selfless love towards ourselves and others. ‘Metta’ is a Pali word for benevolence, friendship, affection, and kindness. This form of meditation is one of the most soothing ways of putting together and practicing the four qualities of love – friendliness (Metta), appreciation and joy (Mudita), compassion (Karuna), and equanimity (Upekkha).


Creating Oneness Through Loving Kindness - Metta

 Loving kindness is the profound recognition that our lives have something to do with one another. That everyone counts. Everyone matters. Sharon Salzberg. Relax your eyes and close them if you wish. Feel the tension draining away from you. Starting with around your eyes and face. Through your neck. Shoulders. And down your arms. Feel the tension drain like a liquid down your body and out through your legs. Feel your body fill up with love. Imagine a loving green light entering your feet and legs. Up through your body. Up your stomach. Chest and arms. Feel it almost bursting through your heart. Your fingers. And through the crown of your head. Feel your body being filled with green, loving light. Feel it buzzing through your body and radiating from your skin. When you feel enveloped in that love, repeat these words. May I be free from all harm. May I be safe and protected. May I be free from all suffering. May I be happy. May I be free from all disease and physical pain. May I be healthy and strong. May I be able to live in this world happily, peacefully, joyfully and with ease. Now think of someone that you regard highly. It may be a mentor or a teacher. It can be someone you haven't met but have influenced your life in a positive way. Keeping this person in mind, repeat the statements. May you be free from all harm. May you be safe and protected. May you be free from all suffering. May you be happy. May you be free from all disease and physical pain. May you be healthy and strong. May you be able to live in this world happily, peacefully, joyfully and with ease. Now think of someone that you love dearly. Your mother, sibling, lover or friend. Keeping this person in mind, send loving thoughts to him or her and repeat the following statements. May you be free from all harm. May you be safe and protected. May you be free from all suffering. May you be happy. May you be free from all disease and physical pain. May you be healthy and strong. May you be able to live in this world happily, peacefully, joyfully and with ease. Now think of someone who is an acquaintance, a practical stranger. You don't know this person well. Send loving thoughts to him or her and repeat the following statements. May you be free from all harm. May you be safe and protected. May you be free from all suffering. May you be happy. May you be free from all disease and physical pain. May you be healthy and strong. May you be able to live in this world happily, peacefully, joyfully and with ease. I would like you to think of someone who makes you upset or angry. People feel the love in your body. Do not let go of this love and think about this person. Sending loving thoughts to him or her and say to them, may you be free from all harm. May you be safe and protected. May you be free from all suffering. May you be happy. May you be free from all disease and physical pain. May you be healthy and strong. May you be able to live in this world happily, peacefully, joyfully and with ease. Now turn your thoughts to this last world, the earth with all its living creatures. Feel the love bursting through your body as you say. May all beings be free from all harm. May they be safe and protected. May all beings be free from all suffering. May they be happy. May all beings be free from all disease and physical pain. May they be healthy and strong. May all beings be able to live in this world happily, peacefully, joyfully and with ease. Find your love as far out around the world as possible. Imagine that the energy traveling through the earth. When you are ready, feel the love centered around your heart. Notice the weight of your feet on the floor. Feel yourself in the now, in the present moment and when you are ready, open your eyes. From my heart to yours, with all my love and gratitude. Namaste.