Guided Meditation with Loving Kindness Phrases
This episode of the podcast is a guided meditation using Loving Kindness phrases. Metta (or Loving Kindness) Meditation is one of the heart practices from the Mindfulness tradition, and it’s a way of cultivating goodwill and friendliness for ourselves and others. (If you want to skip my brief intro and go right to the meditation, you can fast forward to about 3:00.)
Episode Details:
Metta can be translated as “loving-kindness,” “benevolence,” “goodwill,” or “friendliness.” One of the techniques we use in Metta Meditation practice is to silently recite phrases to help invoke the intention of loving kindness.
In this guided meditation, we will start by offering Loving Kindness phrases to another being (such as an animal friend or admired mentor) who is easy to wish well. In traditional Metta practice, this figure is called the “Benefactor.”
Then, we’ll turn the kind intentions we’ve generated for the Benefactor back towards our own selves. This method can be helpful for cultivating greater self-kindness or self-love.
The Loving Kindness phrases I offer are:
- May you (I) be safe and protected from harm.
- May you (I) be happy in the midst of how things are.
- May you (I) be healthy, strong, and whole.
- May you (I) live with ease of well-being.
I will speak the phrases in the meditation, then leave some space for you to repeat them on your own. These are some of my personal favorite phrasings, based on the traditional format (including safe, happy, healthy, and ease). You can memorize these to repeat in your meditation, and it’s also completely fine to change the phrases and find words that resonate with you.
You can do this meditation seated on the ground, or in a chair, or lying down. Any position that’s kind and friendly to your body is good!
Resources & Links from this episode:
- If you want learn more about Loving Kindness practices, check out Episode 24 – Deeper Dive: Metta (Loving Kindness) and Episode 26 – Metta Meditation, Part 2: Phrases and Nuances. These two talks will explain more about the origins and benefits of Metta practice, along with some helpful clarifications and tips for your meditation.
- This Guide to Loving Kindness from Lion’s Roar Magazine is another great resource for understanding the context and techniques involved in Metta Meditation.
P.S. Did you know there is a Free Membership Tier of the Moved To Meditate Class Library? Learn more about the Class Library and sign up for your Free Library Card to access the five featured classes from the catalog each month.