Iga Win-y-Frid

Amanda

Montreal, QC, Canada

LisaKa Robert

Ontario, Canada

Mariela Divas

Richmond, CA, USA

Helena

Ugur Saffer

Cambridge

katie chong

Leslie W

Stratford, ON, Canada

Secular

Love

Loving-Kindness (Metta)

Relationships

Nature

Visualization

English

Loving-kindness (Metta) is practiced for self, loved ones, strangers, the ones who hurt us, and for the whole World. Though sometimes we need to work on just ourselves and cultivate enough love for ourselves so that we can get to the other steps of Metta. This meditation will help you work on the loving-kindness that you need for yourself so that you can be ready to take the next step.

Loving-Kindness For Self

 Lovingkindness is the spirit of friendship toward yourself and others. Sharon Salzberg Welcome to this Lovingkindness for Self meditation. While you gently close your eyes, take a long and deep breath in, hold it for a moment and exhale through your mouth, emptying your lungs completely. When you are ready, take another deep breath in your own time, holding it for a moment and releasing it. Now take a third deep breath in, hold and breathe out. Feel the tension draining away from you, starting with around your eyes and face, through your neck, shoulders and down your arms. Feel it draining like a liquid down your body and out through your legs. Feel your body fill up with love. Imagine a loving green light coming from the Mother Earth, entering your feet and legs up through your body, up your stomach, chest and arms. Feel your body being filled with green, loving light. Feel it buzzing through your body and radiating from your skin. Feel it bursting through your heart, your fingers and through the crown of your head. Your body is shining with green light. Now see it filling the room you are in and your house or building. And see the green light growing further and enveloping your community, your whole city. Watch the green light that is coming from you growing and encompassing your country, the continent and eventually the whole world. Filling our beautiful planet with the love that the green light carries out that comes from you. Feel that powerful love in every cell of your body, all around you. And when you are completely enveloped in that love, repeat these following statements inwardly, three times with me. 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. 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. 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. Find your love as far out around the world as possible and imagine that energy traveling through the Earth. When you are ready, feel that love centered around your heart. Take one long and deep breath and release it lovingly. Notice the weight of your feet on the floor. Feel yourself in the now, in the present moment and when you are ready, gently open your eyes from my heart to yours with all my love and gratitude. Namaste.