Metta meditation comes from Buddhist traditions. This loving-kindness meditation consists primarily of connecting to the intention of wishing ourselves and others happiness and peace.
Here is a quick and easy way to start. Sit in a quiet space and close your eyes. Start with three deep and cleansing breaths (in through the nose and out through the mouth) and then just breathe normally. Repeat the phrases below silently to yourself as you imagine love and compassion flowing generously from your heart.
With every phrase, allow yourself to relax into the intentions they express, as you pause and take 2 slow and deep breaths…
May I be well.
May I be happy.
May I be peaceful.
May all my friends and family be well.
May all my friends and family be happy.
May all my friends and family be peaceful.
May all beings be well.
May all beings be happy.
May all beings be peaceful.
May all beings know love, compassion, peace and harmony.