I have recorded this meditation. You may just relax and follow my voice, or continue to read on your own:

In metta meditation, lovingkindness is directed toward ourselves and then, in a sequence of expansion, towards somebody we love already. Somebody we are neutral towards. Somebody we have difficulty with. And ultimately toward all beings everywhere without distinction.

Choose a particular object of meditation, which is the metta phrase, such as “May I be happy.” Hold the phrase in your heart just the way you’d hold something fragile and precious in your hand.

Once your breathing has brought you into a space of meditation, allow these words to seep into your reality:

Gratitude to Cathy Merchant for sharing her personal version.

Header Image courtesy of Pixabay/Activedia