Metta Meditations - The Gentle Route to Inner and Outer Happiness

Updated: May 4



The first time I did a Metta meditation I was completely overwhelmed by the intense sense of love it had generated. To immerse myself in a complete world of love even for just a short time was a profound experience. The truly amazing thing is that the connection stayed with me for some time after, it created ripple after ripple of ongoing joy and peace. For this reason, a Metta meditation is a great choice if you are feeling ongoing stress, anxiety or fear.


Here I am giving you an overview of what a Metta meditation may involve. At the bottom of this page is also a link to a recorded meditation if you would like to give this a go.


What is Metta Meditation?


A Metta meditation is otherwise known as a ‘loving-kindness’ meditation. The intention is for you to connect with and wish love upon yourself, your family, your friends, your colleagues, your community, the world, the universe.


Most of the meditation will be easy. I’m sure that the moment I ask you to imagine someone who is close to you, that you care about deeply, one or several people will spring to mind and you’ll have no difficulty wishing them love and kindness. It’s very beautiful and emotionally rewarding.


However, there will be some parts of the mediation that you may find more challenging...

What if as a rule, you aren’t that kind to yourself? Maybe your inner dialogue is a little critical and mean - maybe you talk to yourself in a way you would never talk to others. If you have never taken time to wish yourself love and kindness before then it’s understandable that you may find this a little more difficult. I think the more difficult you find it the more important it will be for you to bring this into your practice and ultimately, the more rewarding it will be.


Harder still maybe when I call on you to think of someone you may be having difficulty with, who you may be in conflict with or just don’t like. This isn’t easy for anyone and it’s OK to find this part difficult. Why would you wish someone well who would not wish the same for you?


Why would you want to send love and kindness to people who aren’t loving and kind?


When you send loving kindness to someone who you may not like you are teaching yourself that your love can be unconditional and non-judgemental. How powerful is that?


It’s kind of like forgiving someone who has done you wrong whether they are deserving or not. We all benefit. The less pain, resentment, and anger there is in this world the better. And of course who needs love more than those that are filled with pain, resentment, and anger! We are all connected and living in a world with more love, kindness, and compassion is definitely the world I choose to live in.


My advice when bringing these difficult people into your Metta practice is to start with people where your dislike may be mild. By choosing someone for whom your negative feelings are less intense you can use the opportunity to learn from them. The more you practice the more your compassion will grow and sending them love will become second nature. When you notice your compassion for this person is genuine and outshines the negative thoughts you have about them you may be ready to move onto more challenging relationships. But don’t put pressure on yourself. Be kind to yourself and accept that now may not be quite the right time. Simply acknowledge this and set the intention to come back to them when you are ready. The intention, for now, is enough.




Try a Metta Meditation


Get yourself comfortable, minimise distractions, take several deep breaths and be still for a moment before you start.


Start with the intention for yourself. Gently say the following words repeating the set three times.


May I be happy

May I be well

May I be safe

May I be peaceful and at ease

May I know how much I am loved.


Now think of someone you care about deeply and repeat three times.


May you be happy

May you be well

May you be safe

May you be peaceful and at ease

May you know how much you are loved


Now think of someone else you care about deeply and repeat three times


May you be happy

May you be well

May you be safe

May you be peaceful and at ease

May you know how much you are loved


Now think of someone you work with and repeat three times


May you be happy

May you be well

May you be safe

May you be peaceful and at ease

May you know how much you are loved


Now think of people in your community and repeat three times


May you be happy

May you be well

May you be safe

May you be peaceful and at ease

May you know how much you are loved


Now think of someone with whom you have a little difficulty and repeat three times


May you be happy

May you be well

May you be safe

May you be peaceful and at ease

May you know how much you are loved


Now think of the world and repeat three times


May you be happy

May you be well

May you be safe

May you be peaceful and at ease

May you know how much you are loved


You do not have to limit yourself to the words and phrases I have given today. You will increase the power of your Metta meditations when the wording is meaningful to you and your words will be congruent with your personal message and intention. And don’t worry if it doesn’t feel like it’s doing anything for you straight away the results often show up at a moment you least expect it.


This just leaves me to say to you...


May you be happy

May you be well

May you be safe

May you be peaceful and at ease

May you know how much you are loved


Hannah x


Hannah Ervin - Meditation Practitioner.




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