13 Minutes
Welcome to this Metta meditation—also known as Loving-Kindness practice. Rooted in ancient Buddhist tradition, this practice gently guides you to open your heart and send blessings of goodwill. You’ll begin by silently repeating:
“May I be safe. May I be happy. May I be healthy. May I be at ease.”
From there, you’ll extend these wishes outward—to a loved one, a neutral person, someone you may struggle with, and finally, to all beings everywhere.
Find a quiet, comfortable space where you can sit with presence and care. Using headphones will deepen the experience. You might also want a journal nearby to reflect afterward.
Reflection Questions:
- How did it feel to offer these wishes to yourself?
- Was it easier or harder to extend loving-kindness to others?
- What sensations, resistance, or shifts did you notice in your body or heart?
- How might you bring this energy into your day?
Let this be a tender act of connection—a softening of the inner walls. Even a few minutes of Metta can shift your nervous system, soothe your emotional body, and remind you that love is your original frequency. closer to your deepest self.
