Guided Meditation with Loving Kindness Phrases

This episode of the podcast is a guided meditation using Loving Kindness phrases. 

Metta (or Loving Kindness) Meditation is one of the heart practices from the Mindfulness tradition, and it’s a way of cultivating goodwill and friendliness for ourselves and others.

One of the techniques we use in Metta practice is to silently recite phrases to help invoke the intention of loving kindness. 

In this guided meditation, we will start by offering Metta phrases to another being (such as an animal friend or admired mentor) who is easy to wish well. In traditional Metta practice, this figure is called the "Benefactor."

Then, we'll turn the kind intentions we've generated for the Benefactor back towards our own selves. This method can be helpful for cultivating greater self-kindness or self-love.

The Loving Kindness phrases I offer are:

May you (I) be safe and protected from harm.
May you (I) be happy in the midst of how things are.
May you (I) be healthy, strong, and whole.
May you (I) live with ease of well-being.

You can do this meditation seated on the ground, or in a chair, or lying down. Any position that's kind and friendly to your body is good!

If you want more context for Loving Kindness practices in general, I did two podcast episodes about Metta in 2022, so you can look up episodes 24 and 26 and learn more about the origins and benefits of Metta, as well as some helpful clarifications and tips.

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Information on the upcoming Mindful Movement Teacher Training can be found at movedtomeditate.yoga/mmtt. 

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram (or Threads!) at @addie_movedtomeditate (for mindfulness, movement, and pictures of Pacific Northwest nature and my adorable kitty, Mustache).