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How to do Metta-Meditation

Metta meditation has been linked with many positive outcomes, such as reduced negative emotional states and stress, increased feelings of social connectedness, and overall well-being.

Practicing Metta can help you break down barriers of anger, resentment, and dissatisfaction you hold within.

A drawing of two hands holding a heart in front of Earth.
Metta-Meditation means cultivating loving kindness towards yourself and others.

Table of Contents:

What is Metta-Meditation?

Metta meditation, also known as loving-kindness meditation, is an ancient practice that originates from Buddhist teachings.

The term 'metta' is Pali for benevolence, friendliness, and goodwill, and this practice is all about unconditional love and kindness towards all beings.

It's a transformative meditation technique that focuses on developing a compassionate attitude toward yourself and others.

Steps on How to Do Metta-Meditation

  1. Find a Quiet Space: Select a peaceful place where you can be undisturbed for your meditation.

  2. Comfortable Position: Sit in a posture that is comfortable yet upright. You can sit on a chair or cushion. Close your eyes and start to relax.

  3. Breathing: Begin with deep breaths, focusing on the rhythm of your breathing to bring your mind to a state of calm.

  4. Directing Love and Compassion to Yourself: Start the Metta meditation by directing loving-kindness towards yourself. Repeat phrases like "May I be happy, may I be healthy, may I be safe, may I live with ease."

  5. Extending Loving-Kindness: Gradually extend your loving-kindness to others, starting with loved ones, then to acquaintances, even to those you have difficulties with, and finally to all beings.

  6. Be Consistent: Regular practice is key in Metta meditation. It's a journey of love, kindness, and compassion that grows stronger with consistency.

  7. Closing: Gently bring your session to a close and carry the feelings of loving-kindness with you throughout your day.

Benefits of Metta Meditation

Metta meditation enhances emotional positivity, improves mood, helps with stress reduction, and affects positively your overall well-being.

This practice is a powerful way to increase compassion and understanding towards others and oneself.

Metta Meditation Script

A Metta meditation script is a guide that provides specific words and phrases you can use to direct loving-kindness towards yourself and others.

Metta-meditation usually involves repeating several positive and loving phrases to help cultivate kindness and compassion.

You can find a ready Metta meditation script below that you can use for your own practice or when instructing others.

You can also download the Metta Meditation Script pdf from below.

Metta Meditation Script
Download PDF • 3.25MB


Welcome to this Metta meditation session, a journey towards love and kindness. Metta meditation is a practice of developing compassion not only towards ourselves but also towards others. Let's begin this beautiful journey together.

The Meditation:

Find a Comfortable Position. Sit in a peaceful spot, in a posture that allows you to be both alert and relaxed. Close your eyes gently.

Begin by taking deep, comfortable breaths. Feel the air moving in and out of your body. Let any tension melt away with each breath.

Now, silently repeat these phrases towards yourself:

May I be happy.

May I be healthy.

May I be safe.

May I live with ease.

With each phrase, imagine a warm light growing within your heart, embodying each wish.

Now, visualize someone you love. Picture them happy and well, and repeat the phrases:

May you be happy.

May you be healthy.

May you be safe.

May you live with ease.

Feel the loving energy being sent to them.

Now extend this meditation to someone neutral and someone you have difficulties with, repeating the same loving phrases:

May you be happy.

May you be healthy.

May you be safe.

May you live with ease.

Notice any shifts in your feelings as you do this.

Finally, extend your well-wishes universally. Imagine sending this loving energy to all beings on the planet

May all beings be happy.

May all beings be healthy.

May all beings be safe.

May all beings live with ease.

Closing the Meditation

As you conclude this meditation, sit quietly for a moment, basking in the feelings of warmth and compassion. Gently open your eyes when you're ready. May you carry this loving-kindness with you throughout your day.

This concludes our Metta meditation session. Remember, this practice is a beautiful way to connect with the world and cultivate a sense of kindness and compassion.

May you continue to grow in love and kindness each day. Thank you for joining this meditation. Namaste.

An image of a drawing text 'Be Kind'
Understanding how to do Metta-Meditation can really improve the quality of your life.

Whether you are new to meditation or looking to deepen your practice, understanding what is Metta meditation and how to do Metta meditation can really impact your mental and emotional well-being.

By regularly practicing Metta meditation, you can foster a sense of peace, empathy, and connectedness to all beings.

Embrace the gentle power of Metta meditation and allow its loving-kindness to transform your mind, heart, and world.

Read also our blog posts about different meditation techniques and follow us on Instagram for more daily mindful living tips. 🤗

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