Also known as metta meditation, loving-kindness meditation is a Buddhist practice that cultivates compassion and loving-kindness for ourselves and all beings.
This meditation technique, which starts with the self, teaches us that we cannot offer it to others without self-love and compassion for ourselves.
In this article, we’ll explore:
- What is loving-kindness meditation?
- How do we practice it?
- A loving kindness meditation script
So what is metta?
Metta = “development of unconditional love for all beings”, “loving-kindness”, or “friendliness”
So what are some of the main points of Loving-kindness meditation?
- It is not a goal-orientated practice but is process-focused
- Anyone can practice
- It requires minimal setup and can be practiced anywhere and at anytime
In its most basic form, loving-kindness meditation is a set of repeated phrases based on health, peace, and happiness that you mentally repeat for yourself and others. For example:
May I be healthy
May I be peaceful
May I be happy
This might sound super simple, but the tradition asks you to send your meditation to not just those you love but also to those you feel negatively towards. Sharon Salzberg talks about cultivating love for ourselves and others as a tool for opening up to our compassion and prejudices.
What are the benefits of practicing Loving Kindness Meditation?
Meditation practices have grown in popularity in recent decades, and you’ll find apps and online resources in abundance to help aid your practice. Science has been studying loving-kindness meditation for some time, and some of the reported benefits include the following:
- Increased self-worth and a reduction in self-criticism
- Increased vagal tone
- Reduction in pain and faster recovery
- Increased resilience
- Increased emotional range, including empathy, hope, joy, and love
- Increased sense of purpose
- Increased relaxation
How to practice loving-kindness meditation
There are no right or wrong ways to practice loving-kindness meditation. Here are some tips for setting up a suitable environment for meditation:
- Routine. Can you make time around the same time each day in your schedule? A few minutes on waking or before you go to sleep is a great way to slip your loving-kindness meditation in.
- Comfort. Take your time to find a comfortable place for your meditation. You can sit on a chair, cushion, or floor. As long as you feel relaxed and alert, pretty much anything goes. If possible, cultivate a quiet, warm and calm environment free of distractions.
- Time. If you’re going to do a self-practice rather than a led practice, then it’s worth setting a timer for a few minutes to begin with and increasing it if you wish.
- You. Start with you. “May I…..” is an important starting point for the practice. Spend some time getting acquainted with how it feels to do this metta practice for yourself. You could start with “May I be healthy.” Spend some time with whatever your meditation is based around and take time to get to know how they feel in your body.
- Reflect. Take some time to notice how you feel after practice, and it’s a great idea to journal or reflect
What are some of the phrases used in a loving kindness meditation script?
May I be happy
May I be healthy
May I be strong
May I be accepting
May I be forgiving
May I be free from pain
May I be peaceful
May I be safe
May I be joyful
May I be free from suffering
All of these can be re-phrased so that you can include others in your meditation.
How to use a loving kindness meditation script
Scripts are an excellent way to get your practice started without needing books or apps.
You can use the following scripts to inspire your practice, or you can record yourself reading the script so that you have an audio recording to keep the meditation focused.
Each meditation includes a “settling” practice at the beginning to help you get the most from your practice. A pause should follow each practice component to allow for contemplation and reflection. Be deliberate with your repetitions and take your time.
Mini Self-focused loving kindness meditation script
Make yourself comfortable. Choose a position where you are upright and alert. Bring your eyes to a soft, peripheral gaze or close them. Feel the ground that supports you. Feel the breath that moves within you.
- Mentally repeat the words “may I be free from suffering” and pause to notice how the words feel within your body and what they mean to you.
- Mentally repeat the words “may I be at peace” and pause to notice how the words feel within your body and what they mean to you.
- Mentally repeat the words “may I be happy” and pause to notice how the words feel within your body and what they mean to you.
Take time to reflect on each phrase and feel free to revisit something that feels important. Notice how saying these words to yourself has landed within you. Has something changed? Do you feel different? How do you know?
To close the practice, take a slightly deeper breath and slowly blink your eyes open. Take your time to move back into your day.
Full loving Kindness meditation script
Take time to prepare your environment. Remove as many distractions as possible from your space. Find a comfortable seat and ensure that your posture is upright and alert. Take a few conscious breaths to let your body settle and come into the space. Acknowledge that you have made time for this meditation practice and have gratitude for yourself.
To begin the practice, bring all of your attention to yourself. No judgment. Nothing to achieve. Notice how it feels to be in this body.
- As you bring all of your attention to yourself in this present moment, mentally repeat the words “may I be peaceful.” Notice what the words mean to you and how they feel in your body.
- Now say the phrase, “may I be free of suffering.” Notice what the words mean to you and how they feel in your body.
- Finally, repeat, “may I be happy.” Take time to notice the effect of the words and how they have landed.
Now bring your attention to someone that you know and love. This could be a family member, a partner, a child, or a friend. Imagine them sitting opposite you so that you can get a clear image of them.
- As you bring all of your attention to your chosen person, repeat the words “may you be peaceful.” Notice what the words mean to you and how they feel in your body.
- Now say the phrase, “may you be free of suffering.” Let yourself pause and reflect.
- Finally, repeat, “may you be happy”. Take time to notice the effect of the words and how they have landed. When you feel ready, let your chosen person move out of your meditation space.
Now bring your attention to someone you know but are not close to. Someone you have “neutral” feelings about. This could be someone you regularly see on the street or someone who serves your coffee. Imagine them sitting opposite you so that you can get a clear image of them.
- As you bring all of your attention to your chosen person, repeat the words “may you be peaceful.” Notice what the words mean to you and how they feel in your body.
- Now say the phrase, “may you be free of suffering.” Let yourself pause and reflect.
- Finally, repeat, “may you be happy.” Take time to notice the effect of the words and how they have landed. When you feel ready, let your chosen person move out of your meditation space.
Give yourself a moment to reconnect with your breath and feel the ground beneath you. Now bring your attention to someone whom you have negative feelings towards. This could be someone close to you, such as an ex-partner of a family member or a person in power.
Imagine them sitting opposite you so that you can get a clear image of them. Speak to them as directly as you can with compassion.
- As you bring all your attention to your chosen person, repeat the words “may you be peaceful.” Notice what the words mean to you and how they feel in your body.
- Now say the phrase, “may you be free of suffering.” Let yourself pause and reflect.
- Finally, repeat, “may you be happy.” Take time to notice the effect of the words and how they have landed. When you feel ready, let your chosen person move out of your meditation space.
Take time to focus on your breathing before moving to imagine all beings everywhere.
- As you bring all of your attention to all beings, repeat the words “may we be peaceful.” Notice what the words mean to you and how they feel in your body.
- Now say the phrase, “may we be free of suffering.” Let yourself pause and reflect.
- Finally, repeat “may we be happy.” Take time to notice the effect of the words and how they have landed. When you feel ready, let your chosen person move out of your meditation space.
Bring your attention back to your breath and let it deepen. Give yourself time to open your eyes and come back into your day. Be sure to give yourself a moment to reflect and journal if you wish.
Who are some influential Loving-Kindness Meditation teachers?
There are lots of excellent teachers of Loving-Kindness Meditation. Here are a few teachers and some of their most famous works to get you started.
- Kristen Neff – “Self-Compassion: The Proven Power of Being Kind.”
- Sharon Salzberg – “A Heart as Wide as the World: Stories on the Path of Lovingkindness”
- Tara Brach – “True Refuge: Finding Peace and Freedom in Your Own Awakened Heart.”
Ready to find out more?
If this loving kindness meditation script has left you hungry for more, then check out this article on mindfulness and meditation.
