A guided meditation script for Loving Kindness (Metta) Meditation
There are many benefits of meditation. If you practise this metta meditation regularly it can help you stay positive towards yourself and others. It can also help to keep you calm in difficult situations and reduce irritation and anger. Kindness is an antidote for anger and irritation.
I have personally used this meditation very frequently and found wonderous changes in my emotional wellbeing. I have used it extensively particularly to dissolve anger and bitterness from the past.
A guided meditation script
- Sit quietly and comfortably.
Sit in a comfortable way but without being in a sleepy position. For example, back straight, head up, feet on the floor and your arms gently in your lap. Breathing naturally. Watch your breath going in and your breath going out. Keep focusing on your breathing for a while.
- Place your attention on the area in the middle of your chest and around your heart.
Repeat to yourself gently and softly, feeling what these words mean:
"Love, love, love, may my heart be filled with love..."
As you say this, if you like, bring up an image of something that you feel caring and loving towards. It may be an image of a soft, lovable dog, or the serene look on someone's face, or it might be a baby, or the feeling of the soft fur as you stroke a kitten ...
- Experience this feeling of warmth and love through your whole body:
Feel the sense of caring, healing and soothing. Let it wash over you and through you while you gently repeat to yourself:
May I be well, healthy and strong
May I be happy
May I abide in peace
May I feel safe and secure
May I feel loved and cared for.
- Bring into your mind someone who is important to you, someone you like and respect.
Engulf them with this warmth and caring. See them happy and smiling:
May you be well
May you be happy
May you abide in peace
May you feel safe and secure
May you feel loved and cared for.
- Do this with someone else who is equally important, that you like and respect.
- Do this with someone you barely know.
- Do this with someone you got irritated/upset with today.
- Do this with someone who has hurt you/you are concerned about meeting in the future.
- Radiate the warmth and love to people around you
... to everyone in your suburb, in your city, in the nation, in the world: May we all be well, May we all be happy, May we all abide in peace, May we all feel safe and secure, May we all feel loved and cared for.
- Bring your attention back to yourself, so the feeling fills your whole being, breathing in peacefully, breathing out peacefully, at peace with yourself and the world.
Further information on metta meditation
There are more details on the benefits of Loving Kindness (Metta) Meditation and the way that it can reduce irritation and anger:
in Newsletter 58
If you would like to be guided through this beautiful meditation, rather than having to read the meditation script, you can. I have recorded it so you can follow the guided meditation in your own home. It is on the meditation CD: "Happy NOT Hassled: Easy meditations to manage your emotions and find contentment". Click here for the meditation CD details.
I take no credit for this Loving Kindness Meditation. It has been adapted from teachings I have received from numerous meditation teachers and particularly a Buddhist monk called Ahjan Jagaro. My deep thanks. I simply pass on this information as a community service.
If you would like more examples of guided meditations, the Buddhist Society of Western Australia (BSWA) has over 72 half-hour meditations you can download for free, as well as over 60 longer meditations for free download. These recordings are of teachings by senior Buddhist masters.
May you be happy and well,
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