Radiate Loving-Kindness: A Metta Meditation For Inner Peace

Find yourself a nice and comfortable seat.

I invite you to close your eyes and begin to slowly take in three full deep breaths and slowly exhale.

Allow your belly to rise,

Your chest,

And as you allow your breath to return to its natural rhythm,

Imagine a mirror before you and notice yourself in the reflection.

Take a moment to notice all of the beautiful qualities and characteristics that make up all of who you are.

And imagine you see your loved one come into the reflection as well and notice all of the feelings and sensations that arise as you see their beautiful reflection.

And with love and radiating from your heart,

Begin to say to your loved one,

May you be happy,

May you be healthy,

May you be safe,

And may you know that you are loved.

And keeping with that love and kindness radiating from your heart,

Turn to yourself and begin to say with compassion and joy,

May you be happy,

May you be healthy,

May you be safe,

And may you know that you are loved.

And just notice the vibrations rising within you,

Feeling the intention of love and kindness radiate within and outside of you.

And with joy,

Peace,

And abundance,

Allow someone else to come to mind,

Someone that you may not be in alignment with.

And with kindness and compassion in your heart,

Say,

May you be healthy,

May you be happy,

May you be safe,

And may you know that you are loved.

Notice the feelings of abundance,

Of joy,

And of peace.

And with each inhale,

Feel these feelings and vibrations increasing.

These feelings to vibrate into the space around you.

And bring your hand to your heart,

Send love,

Kindness,

And compassion out into the world.

And begin to say,

May you be happy,

May you be healthy,

May you be safe,

And may you know that you are loved.

To just be present.

And gently smile and make the intention to continue holding onto this as you go about your day.

When you're ready,

Gently allow your breath to bring you back into the present moment.