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.

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One response to “Metta Meditation”

  1. thespen Avatar

    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.

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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 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.
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