Metta Meditation Script (A Powerful Buddhist Meditation)

Metta Meditation Script

Metta meditation is a type of Buddhist meditation that I’ve been practicing for about a year or so, and I’ve experienced absolutely stunning results.

In this article, I’m sharing a Metta meditation script you can use to get started practicing Metta yourself, as well as some information on this wonderful form of meditation:

What Is Metta Meditation?

Metta meditation, also known as loving-kindness meditation, is a form of meditation that involves the cultivation of feelings of love and kindness towards oneself and others.

“Metta” means positive energy and kindness toward others in Pali, a language that’s closely related to Sanskrit and spoken in northern India.

The practice is typically done by repeating phrases of loving-kindness and directing them towards oneself, and then towards others, including friends and loved ones, acquaintances, and eventually, all beings.

Metta meditation is believed to cultivate feelings of love, compassion, and connection with others, and can be a helpful tool for reducing feelings of stress, anger, and isolation.

It is a common practice in many Buddhist traditions but can be practiced by people of any spiritual or religious background.

Metta Meditation Script You Can Use

Take a few deep breaths and close your eyes. Bring your attention to your breath and let your body relax.

Now, bring to mind a person who is very easy for you to love and care for. It could be a family member, a dear friend, or even a pet.

As you think of this person, silently repeat the following phrases to yourself, taking a moment to really feel the sentiments behind the words:

“May you be happy”

“May you be healthy”

“May you be safe”

“May you live with ease”

Take a few moments to really send these wishes of love and care to this person.

Imagine that these phrases are like warm, comforting beams of light, wrapping around them and filling them with love and care.

Now, bring to mind someone who is neutral to you – someone you don’t have strong feelings about one way or the other.

As you think of this person, silently repeat the same phrases to yourself:

“May you be happy”

“May you be healthy”

“May you be safe”

“May you live with ease”

Again, take a few moments to send these wishes of love and care to this person. Imagine that these phrases are like warm, comforting beams of light, wrapping around them and filling them with love and care.

Next, bring to mind someone who is difficult for you – someone who may have caused you harm or pain.

As you think of this person, try to hold a sense of loving kindness towards them, and silently repeat the same phrases to yourself:

“May you be happy”

“May you be healthy”

“May you be safe”

“May you live with ease”

This may be challenging, but try to keep an open heart as you send these wishes of love and care to this person.

Imagine that these phrases are like warm, comforting beams of light, wrapping around them and filling them with love and care.

Finally, bring to mind all beings everywhere – including yourself. As you think of all beings, silently repeat the same phrases to yourself:

“May all beings be happy”

“May all beings be healthy”

“May all beings be safe”

“May all beings live with ease”

Take a few moments to really send these wishes of love and care to all beings. Imagine that these phrases are like warm, comforting beams of light, wrapping around every being and filling them with love and care.

When you’re ready, slowly open your eyes and take a moment to reorient to your surroundings.

Take a few deep breaths and let the feelings of love and care linger with you throughout the day!

More Meditation Scripts:
A Ho’oponopono meditation script;
A simple 3-minute meditation script, and;
Simple body scanning meditation scripts;

How to Practice Metta Meditation and Mindfulness

If you’re new to Metta meditation or want to know about best practices, here are some tips on how to practice Metta meditation and mindfulness:

  1. Find a quiet, comfortable place to sit where you will not be disturbed.
  2. Take a few deep breaths and allow yourself to relax.
  3. Bring to mind someone who is dear to you, someone for whom you have feelings of love and care. It could be a family member, a close friend, or a beloved pet.
  4. As you think of this person, silently repeat phrases of loving-kindness to them, such as “May you be happy, may you be healthy, may you be safe, may you live with ease.” Try to feel the warmth and care in your heart as you say these phrases.
  5. When you feel ready, bring to mind a good friend or someone you feel neutral towards, and repeat the phrases of loving-kindness to them.
  6. Next, bring to mind someone you may have difficulty with, someone you may have conflict or tension with. Try to see this person with kindness and repeat the phrases of loving-kindness to them.
  7. Finally, bring to mind all beings, everywhere, and repeat the phrases of loving-kindness to them, imagining the warmth and care of your heart extending to all beings, without limit.
  8. When you feel ready, slowly open your eyes and take a moment to let the feeling of loving-kindness and connection with others settle in your heart.

Keep in mind that it’s normal for the mind to wander during meditation, it happens to me all the time still!

If this happens during your metta practice, simply notice where your mind has gone and gently bring it back to the phrases of loving-kindness.

I find it helpful to set aside a specific time each day to practice metta meditation, even if it is just for a few minutes.

With regular practice, you’ll find and feel the feelings of love and connection cultivated during metta meditation extend beyond the meditation practice and into your daily life.

What are the Metta phrases?

The phrases used in metta meditation are phrases of loving-kindness and goodwill. Here are a few examples of phrases that might be used in metta meditation:

  • “May I be happy”
  • “May I be healthy”
  • “May I be safe”
  • “May I live with ease”

After directing these phrases towards oneself, the practice is typically to then extend these phrases to others, using phrases such as:

  • “May you be happy”
  • “May you be healthy”
  • “May you be safe”
  • “May you live with ease”

The specific phrases used can vary, and some people like to come up with their own phrases that resonate with them.

The important thing is to cultivate feelings of love and kindness towards oneself and others, and to let those feelings guide the words that are used.


Image credits – depositphotos.com/stock-photo-yoga-woman-meditating-on-mountain

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