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Want to cultivate the feelings of love and compassion (for yourself and others) on a daily basis? Then you need to try Metta Meditation. It is a Tibetan form of meditation that has been around for hundreds of years. I love to share this practice with people because for me personally it was one of the only forms of meditation that I enjoyed so much that I could do it on a daily basis. During Metta you repeat several phrases in your mind (or out loud if you wish): 

May I be filled with loving-kindness

May I be happy 

May I be safe

May I be free 

As you say each phrase, connect with the intention. As feelings arise in the body, let them grow. If you can't connect to these phrases you are welcome to switch it up to something you relate to more. 

I have broken down the Metta practice into 6 x 5-minute meditations so you can get a taste of each of the scopes. then I have recorded one full 20 min Metta Meditation.

I recommend you try each of the 5 min. Metta meditations each day for 6 days then finish off the week with the 20 min. full meditation. 

If you feel like sharing when you have completed the mediation DM me on Instagram @balanceswim.

PART 1 - SELF LOVE

In part 1, we will offer these phrases to ourselves. Self-love is always a challenge so really soak it up today with the following meditation. 

 

PART 2 - ACQUAINTANCE

In part 2, we will offer these phrases to an acquaintance. This should be a person you know but not very intimately, the barista at your favorite coffee shop for example. 

 

PART 3 - A LOVED ONE

For part 3, we will offer the Metta phrases to someone you know well and love. This should be someone that it is easy to generate those loving feelings as it should be easy and fun. I always think of my dog with this one because he is so easy to love. 

 

 

Continue the Metta Meditation course here.