Loving kindness meditation

Metta meditation is a type of Buddhist meditation. In Pali - a language that’s closely related to Sanskrit and spoken in northern India - “metta” means positive energy and kindness toward others. The practice is also known as loving-kindness meditation.

The goal of metta meditation is to cultivate kindness for all beings, including yourself, family and friends, neighbours, acquaintances and difficult people in your life. The main technique of metta meditation involves reciting positive phrases toward yourself and these beings. 

Like other types of meditation, the practice is beneficial for mental, emotional, and physical health. It’s especially useful for reducing negative emotions toward yourself and other people and developing unconditional positive emotions toward all beings. To cultivate these emotions, you silently recite phrases toward yourself and others. These phrases are meant to express kind intentions.

The phrase I use in this meditation is: “May you be safe, may you be well, may you be peaceful and at ease, may you be happy.”

You might like to create your own or spend a bit of time online looking up a phrase or mantra that resonates with you.

Complete the form below to access a free loving-kindness meditation. This meditation was recorded during the seven-day self-care challenge. Visit the webpage to find out more about the challenge, upcoming dates and book your place.