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Meditation blog | Loving kindness meditation script

Loving-kindness meditation, also known as metta meditation, is a practice rooted in Buddhist tradition that involves cultivating feelings of love, compassion, and kindness towards oneself and others. The purpose of this meditation is to develop a sense of universal love and goodwill, fostering positive emotions and reducing negativity and judgment.


In order to cultivate these positive feeling it is important to stick to a script while you are a beginner to see what kind of affirmations work the best to make you feel better.


A mug of coffee to represent the sense of calm





























Here is an example of the script you can follow during your next loving kindness meditation:


Begin by finding a comfortable position, either sitting or lying down, and gently close your eyes. Take a moment to settle into your body and bring your awareness to the present moment.


Now, let's begin by focusing on ourselves. Repeat these phrases silently or aloud, allowing their meaning to resonate within you:


May I be happy.

May I be healthy.

May I live with ease.

May I be filled with love and kindness.


Repeat these phrases a few times, breathing gently and deeply. As you say these words, imagine yourself surrounded by a warm and loving light, embracing you with compassion and acceptance.


Now, let's shift our focus to someone you deeply care for—a loved one, a friend, or a mentor. Visualize this person in your mind's eye and offer them these phrases:


May you be happy.

May you be healthy.

May you live with ease.

May you be filled with love and kindness.


Repeat these phrases several times, extending your genuine wishes of happiness and well-being to them. Imagine their face lighting up with joy and warmth.


Next, let's extend our loving-kindness to neutral people—strangers or acquaintances. Bring to mind someone you don't know well but have encountered in your life. Offer them these phrases:


May you be happy.

May you be healthy.

May you live with ease.

May you be filled with love and kindness.


Continue to repeat these phrases, expanding your circle of compassion and cultivating a sense of connection and goodwill towards all beings.


Finally, let's embrace the world with love and kindness. Envision the entire planet, all living beings, and repeat these phrases:


May all beings be happy.

May all beings be healthy.

May all beings live with ease.

May all beings be filled with love and kindness.


Visualize the world bathed in a radiant light of love, compassion, and unity.


Take a moment to sit with the feelings of love and kindness you have cultivated within yourself. Notice the sensations in your body and the state of your mind. Embrace this sense of openness and connection.


When you're ready, gently bring your attention back to your breath and the present moment. Slowly open your eyes, carrying the feelings of loving-kindness with you throughout your day.


Remember, this script serves as a guide, and you can modify it to suit your personal preferences and intentions. Explore what resonates with you and make it your own. May your practice of loving-kindness meditation bring joy, peace, and happiness to your life and the lives of those around you.


I hope this blog will guide you to perform an effective loving kindness meditation. For different in depth meditation program don't forget to visit meditation paths.

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