Loving Kindness (Metta) Guided Meditation - No Music - 10 Minutes

This is a 10-minute guided meditation on loving-kindness,

Or metta.

Let's start by taking a comfortable posture.

Feeling alert,

Upright,

Straight spine,

Soft belly.

Relaxing into a comfortable posture.

Let's take three deep breaths.

This helps calm the nervous system,

Let us get settled on our cushion or our seat.

We can connect with our anchor,

That could be a breath or a body part.

Just being with that.

And as thoughts arise,

Just gently and with friendliness come back to your anchor.

I'll say the loving-kindness phrases and you can repeat them yourself verbally or mentally.

May you feel safe.

May you be happy.

May you be healthy.

May you live with ease.

May you be safe.

May you be happy.

May you be healthy.

May you live with ease.

May you be safe.

May you be happy.

May you be healthy.

May you live with ease.

Now let's take the next minute to rest in loving awareness.

Let's take a deep breath.

I will close with the dedication of the merit.

And this meditation will end at the sound of the bell.

And now as long as space endures,

As long as there are beings to be found,

May continue likewise to remain to drive away the sorrows of the world.

Let's take a deep breath.