Tune Into Your Heart

Metta: Guided Meditation for Loving Kindness

In the spirit of Valentine’s Day, we are reminded of the power of love and kindness. Being in our heart space allows us to recognize the impact we have on our inner and outer worlds. Nurturing our heart energy also yields a deeper appreciation for ourselves and our surroundings. 
 
Metta is a guided meditation for loving kindness. It focuses on opening the heart space both inward and outward. To begin, find a comfortable seat, close your eyes, and rest your hands on your thighs. As you settle in, take a gentle scan of your body, and release any mental chatter down towards the heart space. Find the natural rhythm of your breath. Then, begin to repeat to yourself: 
 
May I be happy 
May I be healthy 
May I be free
May I live with ease 
 
Then, direct the energy outward, toward someone with whom you share a peaceful connection… 
 
May you be happy 
May you be healthy
May you be free 
May you live with ease 
 
Next, focus the energy on someone you may struggle to approach with kindness (this may be the most challenging part of the meditation…) 
 
May you be happy 
May you be healthy
May you be free 
May you live with ease 
 
Lastly, expand the energy toward all beings… 
 
May all beings be happy 
May all beings be healthy 
May all beings be free
May all beings live with ease 
 
Practicing this meditation may be simple when you are already at ease. However, when things are difficult, we tend to enter reactive states, and our bodies may contract. In these moments, practicing Metta (and directing the mantra toward someone with whom you may have a tense relationship) can help us to flip blame into positivity and love, and soften our hearts.