Loving Kindness Meditation by the Shambhala Community

Loving-kindness meditation, also known as “metta” meditation, is a practice that cultivates unconditional love, compassion, and goodwill toward oneself and others. This form of meditation begins with directing positive wishes and kind thoughts toward yourself, gradually expanding to include loved ones, neutral people, difficult people, and eventually all beings. The practice typically involves silently repeating phrases such as “May I be happy, may I be healthy, may I be safe, may I live with ease” while holding the intended recipient in mind with genuine care and warmth.

The practice systematically develops the heart’s capacity for empathy and connection by challenging our usual patterns of self-criticism, judgment, and emotional barriers. By starting with self-compassion and progressively widening the circle of caring, loving-kindness meditation helps dissolve the artificial boundaries we create between ourselves and others. This meditation can be particularly transformative for those struggling with self-judgment, anxiety, or difficult relationships, as it provides a structured way to cultivate more positive emotional states.

Regular practice of loving-kindness meditation has been shown to increase positive emotions, reduce stress, enhance empathy, and improve relationships. The practice works by actively engaging the brain’s compassion centers while calming the fear and threat response systems. Over time, practitioners often report feeling more connected, peaceful, and open-hearted in their daily lives. The beauty of this meditation lies in its simplicity and accessibility – it requires no special equipment or beliefs, only the willingness to direct kind thoughts toward yourself and others with sincerity and patience.

Here are various loving kindness meditation phrases that can be used in practice:

Remember to adapt these phrases to what feels authentic and meaningful to you personally.

Loving Kindness Meditation (long version)

• May I be safe, may Ibe healthy, may I live with ease and happiness. May I be free from suffering. May I be filled with loving kindness.
• May my partner…Be safe; be healthy and strong; live with ease and happiness; be filled with loving kindness.
• May my children… Be safe; be healthy and strong; live with ease and happiness; be filled with loving kindness.
• May my parents…Be safe; be healthy and strong; live with ease and happiness; be filled with loving kindness.
• May my family… Be safe; be healthy and strong; live with ease and happiness; be filled with loving kindness.
• May my friends… Be safe; be healthy and strong; live with ease and happiness; be filled with loving kindness.
• May my enemies May the people who activate my parts… Be safe; be healthy and strong; live with ease and happiness; and be filled with loving kindness.
• May all people… Be safe; be healthy and strong; live with ease and happiness; be filled with loving kindness.
• May all animals…Be safe; be healthy and strong; live with ease and happiness; be filled with loving kindness.
• May all beings… Be safe; be healthy and strong; live with ease and happiness; be filled with loving kindness.
• *May all my parts be safe; be healthy and strong; live with ease and happiness; be filled with loving kindness.

IFS Inspired

Loving Kindness Meditation © 2024

• May I be Self-led
• May all my parts be welcome.
• May I love and appreciate all my parts.
• May my parts connect to Self.
• May my parts trust Self to take care of them.
• May my Self see and hear what all my parts have to say.
• May my parts be seen and heard.
• May my parts feel safe to let go of their burdens.
• May I express Self Energy.
• May I love and appreciate all my parts.
• May I be calm, curious, and compassionate to myself and others.
• May I have clarity and perspective to see my truth.
• May I have confidence and courage to face life’s inevitable difficulties.
• May I be creative, playful, and full of laughter and joy.
• May I experience connection and presence with all my parts and all beings.
• May I have patience and perseverance to overcome inevitable obstacles in life.
• May I be aligned with mySelf and always seek love within.
• May I recognize that all beings are Self.
• May I be patient with all beings’ parts and know Self is taking care of them.
• May I be Self-led.

By Nadine Lucas © 2024