loving kindness metta meditation script

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Loving Kindness (Metta) Meditation Script

There are many different types of meditation, and in today’s post, I’ll be sharing information on metta meditation, also known as loving-kindness meditation (LKM).

In loving-kindness meditation, you focus on creating positive energy for yourself and others. With the included metta meditation script you can guide others to more self-love and compassion, deeper connection, and inner peace.

If you’d like to learn more about meditation, its benefits, and the different types, you might want to check out these additional posts:

๐Ÿ““ If you’d like to teach a yoga class on kindness, you can find additional resources for it inside the Yoga Sequencing Society. You’ll get an opening script, class sequence, quotes, and more. Learn more about the Yoga Sequencing Society.

Prefer videos? Get comfortable and push play on the Loving Kindness Metta Guided Meditation.

what is metta meditation?

Metta is a Pali word (an ancient Indian language closely related to Sanskrit) that translates to benevolence, friendship, affection, and kindness.

This meditation originates from the Buddhist tradition, and the Dhammapada, a collection of Buddhist teachings, explains:

โ€œHatred cannot coexist with love and kindness. It dissipates when supplanted with thoughts of love and compassion.โ€

Therefore the goal of metta meditation is to cultivate kindness toward yourself, others, the world, and all animals.

๐Ÿ‘‡ Get your free Loving Kindness Metta Meditation Script

BENEFITS OF METTA MEDITATION

Just like other types of meditation, loving kindness metta meditation offers a multitude of benefits.

1. In a 2008 study conducted by the American Psychology Association found the loving kindness meditation “to induce positive emotions which in turn led to increased mindfulness, purpose in life, social support, decreased illness symptoms.”

2. Another study conducted in 2013 by Kearney et al, showed a “reduction in PTSD symptoms and depression by enhanced self-compassion.”

3. A loving kindness meditation study conducted in 2013 by Hoge et al showed it “led to longer telomeres in women.” (Shorter telomeres are associated with chronic stress and accelerated aging.)

4. A 2013 study at the University of North Carolina’s Department of Psychology showed that loving kindness meditation improves vagal tone, a physiological marker of well-being that helps us heal physically and emotionally.

how to do metta meditation

Again, like other forms of meditation, no special equipment is needed. All that is required is a quiet space free of distraction.

Click here to learn how to create your own yoga and meditation space.

Once you’re in your quiet space, you’ll repeat a series of mantras silently to yourself. There are many variations of the phrases, but the ones used in the included loving kindness metta meditation script are:

  • May I/you be safe.
  • May I/you be happy.
  • May I/you be healthy.
  • May my/your mind be at ease.

In metta meditation, you repeat these mantras for four individuals, starting with yourself. As Buddha said:

“Unless we treat ourselves with love and compassion, we cannot reflect the same on others.”

The second individual you’ll repeat the mantras for is a friend, loved one, or someone you greatly respect. The third set is sent out to a neutral person, like a shop keeper or delivery driver you see on a regular basis. Lastly, you repeat the mantras on a difficult person or someone you have a challenge with.

may you be safe metta meditaiton

METTA MEDITATION SCRIPT

For todayโ€™s final relaxation, weโ€™re going to do a metta meditation. Metta means โ€œloving kindness.โ€ย 

Take some time to get comfortable and grounded, feeling the earth supporting you. Then turn your attention to your breath.

Inhale through your nose and let your chest, heart, and belly expand. As you exhale, release the tension in your feet and legs. Inhale through your nose, expanding through your heart and belly. Now exhale, and release the tension in your hips and low back.

Inhale and let your heart expand, and exhale, release the tension in your chest and shoulders. Inhale, letting your heart expand. Now exhale, and release the tension in your neck and face.

As you relax, think of something you love, or something that puts a smile on your face. Really explore that sensation and let it grow stronger. With that warm feeling, direct loving kindness to yourself. See yourself happy and smiling. Imagine sending feelings of love and kindness to yourself. Think of five things you love about yourself.ย 

Now repeat silently to yourself:

May I be safe.

May I be happy.

May I be healthy.

May my mind be at ease.

(You can repeat these phrases as many times as you like up to ten times.)

LOVING KINDNESS to SOMEONE YOU LOVE

Now letโ€™s take that loving-kindness and share it with someone close to you. It could be a family member or a friend, someone you love and respect.

Now imagine that person happy and smiling. Visualize sending feelings of love and kindness to that person. Now imagine them sending love and kindness back to you. Think of five things you love about that person.

Now repeat silently to yourself while thinking of that person:

May you be safe.

May you be happy.

May you be healthy.

May your mind be at ease.

(You can repeat these phrases as many times as you like up to ten times.)

LOVING KINDNESS TO SOMEONE NEUTRAL

The next person youโ€™re going to share your loving kindness with is a neutral individual, someone you may see on a regular basis like a shop owner or a bus driver.

Imagine that person happy and smiling. Visualize sending feelings of love and kindness to them.ย 

Now repeat silently to yourself while thinking of that person:

May you be safe.

May you be happy.

May you be healthy.

May your mind be at ease.

(You can repeat these phrases as many times as you like up to ten times.)

LOVING KINDNESS to A DIFFICULT PERSON

The final person youโ€™re going to send loving kindness to is a hostile person, someone you might be having difficulty with.

Imagine that person happy and smiling. Visualize sending feelings of love and kindness to them.ย 

Now repeat silently to yourself while thinking about that person:

May you be safe.

May you be happy.

May you be healthy.

May your mind be at ease.

(You can repeat these phrases as many times as you like up to ten times.)

loving kindness meditation ending

As you finish your loving-kindness mantra, settle into the silence. Bring your hands up and cover your heart as you explore the sensations humming through your body.

Let that positive feeling surround you and warm you. Now let that feeling radiate out to the person next to you. And then, even further beyond that, letting it reach out to as many people as you can.

Inhale deeply through your nose and let your chest, heart and belly expand one more time. Pause. Then let your breath come easy and naturally again. When youโ€™re ready, open your eyes.

Ready to experience the loving kindness metta meditation in action? Click here to listen to the audio meditation.

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