Here is a guided meditation on loving-kindness, or metta:
Find a comfortable seated position, with your back straight and your feet planted firmly on the ground. Take a few deep breaths, and allow yourself to relax and let go of any tension in your body.
Bring to mind someone you love and care about deeply. Imagine sending them feelings of love and well-wishing, silently repeating to yourself the phrase: “May you be happy, may you be healthy, may you live with ease.” Notice how it feels in your heart to send these feelings of love and care to another person.
Next, bring to mind someone you have neutral feelings towards, such as a stranger or an acquaintance. Again, imagine sending them feelings of love and well-wishing, silently repeating to yourself the phrase: “May you be happy, may you be healthy, may you live with ease.” Notice any resistance or difficulties that may arise as you try to cultivate loving-kindness towards this person.
Now, bring to mind someone you have difficulty with or feel challenged by. Imagine sending them feelings of love and well-wishing, silently repeating to yourself the phrase: “May you be happy, may you be healthy, may you live with ease.” Notice any resistance or difficulties that may arise as you try to cultivate loving-kindness towards this person.
Finally, bring to mind all beings everywhere, including yourself. Imagine sending out a boundless, all-encompassing love and well-wishing to all beings, silently repeating to yourself the phrase: “May all beings be happy, may all beings be healthy, may all beings live with ease.” Notice any feelings of expansion or connection that may arise as you cultivate loving-kindness towards all beings.
Take a few more deep breaths, and when you’re ready, slowly open your eyes. Take a moment to reflect on your experience of the meditation, and consider how you might bring the feelings of loving-kindness cultivated in the meditation into your daily life.
