Meta Meditation

Metta Meditation

Published on June 11, 2007

This Buddhist based meditation for cultivating compassion and forgiveness.

Use this simple meditation often to create and nurture compassion in your life. This can be practiced in just a few minutes, so try to incorporate it as a part of your daily life.

Come into a comfortable seated position on the floor or in a chair. Sit with the back flat, crown of the head lifted, shoulders relaxed and chest open. Rest the hands in the lap or on the knees. Close the eyes, deepen the breath and release any thoughts from the mind. Gently repeat the following softly out loud or in your mind:

May I be safe from inner and outer harm, May I be happy and peaceful of heart, May my body be healthy and strong, May my life be filled with ease.

Then you may replace the “I”s with “you”s, thinking of a specific person, a group of people or the whole planet.

Finish with a few slow, deep breaths, feeling compassion, love and kindness flowing through your body. Take a moment or two before moving on with the rest of your day.

Audio (Premium Members Only)

Premium Content

Please login as a premium member to view the additional content on this page. If you are not a premium member you can upgrade your basic account or sign up for a premium membership to access this page and receive all of the benefits of supporting our site.
Please contact customer service if you are having trouble viewing premium content.

Share with

Friends

Our Latest

Yoga Articles
  • Purusharthas

    Purusharthas: The Four Goals of Life

  • Trimurti

    Trimurti: The Hindu Trinity of Brahma Vishnu Shiva

  • Brahman

    Brahman: Definition, Meaning, and Philosophy

  • Yoga Nidra

    Yoga Nidra: Meaning, Benefits, Videos and Tips

  • Living Like a Yogi

    17 Rules for Living Like a Yogi

  • heart opening yoga poses

    The Best 16 Heart Opening Yoga Poses

  • Negative Energy in a Person

    18 Clear Signs of Negative Energy in a Person

  • Three Doshas

    The Three Ayurvedic Doshas: Vata, Pitta, and Kapha

Remove Ads with a

Premium Membership

Viewing ads supports YogaBasics, which allows us to continue bringing you quality yoga content. Sign up for a premium membership to remove all ads and enjoy uninterrupted access to the best yoga resources on the web.

Explore More

Yoga TipsAdviceArticlesPracticesBasicsTechniques

  • Yoga Nidra

    Yoga Nidra: Meaning, Benefits, Videos and Tips

  • Common Yoga Mistakes and How to Fix Them

    24 Common Yoga Mistakes and How to Fix Them

  • yoga when sick

    Should You Practice Yoga When Sick?

  • difficult yoga pose

    The Poses You Hate the Most, You Need the Most

  • Non-Judgement Yoga

    How to Practice Non-Judgment in Yoga and Meditation

  • Best Yoga Straps

    The Best Yoga Straps for Newbies and Pros

  • Samyama meditation

    Transforming Your Yoga Practice Through Samyama

  • Techniques to Transform a Negative Mind

    6 Yogic Techniques to Transform a Negative Mind

  • yoga for running

    Yoga for Runners: Top Tips and Best Benefits

One response to “Metta Meditation”

  1. thespen Avatar
    thespen

    This meditation felt very uplifting while I was waiting for a client who was late or possibly a no show :) – Sending her this meditation helped me feel compassion for her and realize that perhaps she was going through something difficult and was more stressed than me.

Leave a Reply

Your email address will not be published. Required fields are marked *

Timothy Burgin Avatar
About the author
Timothy Burgin is a Kripalu & Pranakriya trained yoga instructor living and teaching in Asheville, NC. Timothy has studied and taught many styles of yoga and has completed a 500-hour Advanced Pranakriya Yoga training. Timothy has been serving as the Executive Director of YogaBasics.com since 2000. He has authored two yoga books and has written over 500 articles on the practice and philosophy of yoga. Timothy is also the creator of Japa Mala Beads and has been designing and importing mala beads since 2004.
Yoga Basics