Metta meditation is also known as Loving-kindness meditation, wherein we transfer positive emotions to others as well as to ourselves.
It’s a powerful meditation technique to cultivate positive emotions in our lives and improve our well-being.
I also have been practicing metta meditation for the last 3 years, and It has really increased my emotional health.
Maybe you are new to metta meditation, but if you practice it regularly, you will also get benefited for sure.
With that being said, Let me share with you 67 metta phrases and the Loving-kindness Meditation script.
Remember, It’s important to be mindful and conscious when you offer loving-kindness to yourself or others.
Metta (Loving-Kindness) Phrases
Firstly, open your heart for self-love and cultivate positive feelings for yourself.
Once you find some harmony within, then transfer these feelings to your loved ones and others.
Matta phrases to convey loving-kindness to yourself
- May I be well
- May I be peaceful
- May I be happy
- May I appreciate the gift of just being alive
- I always spread joy around me
- I am filled with loving-kindness, and I love everyone
- May I be comfortable
- May I be healthy and strong
- I always try to help others, and that makes me fulfilled
- I am open to serving people near me
- May I be at ease
- May I be merciful
- May my heart radiates positive vibes
- I wish to open myself for love and prosperity
- May I be safe from all dangers
- May I be free from suffering
- May I be free from my taint
- The divine is always with me
- May I improve myself every day
- I feel blessed to have such a wonderful life
- The challenges strengthen me and make me ready for a new adventure
- May I see positivity in everyone and everything
- I am ready to accept everyone and everything that comes my way
- May I work in harmony with others
- Everything happens for good in my life
- My essential needs are always met
- I use the money to support my family and others
- May I be free from the beliefs that hold me back
- May I have a positive outlook
- May I be free from evil actions and thoughts
- May I be humble and kind to everyone
- May harmony comes into my relationships with the others
- May I be better and better day by day
Practice these self-loving metta phrases to cultivate positive emotions for yourself.
However, If you don’t experience any goodness within you or feel weird while practicing metta meditation, then it’s normal.
Keep practicing, and soon you will experience some positive changes in yourself.
Once you feel love and kindness for yourself, then you are ready to transfer them to other people.
Metta phrases to convey loving-kindness to others
- May you be well
- May you be happy
- May you be safe
- May you be peaceful
- May you be enthusiastic and joyful
- May you be content
- May you experience very beauty of your life
- May you be filled with loving-kindness
- May you be fearless, confident, and strong
- May you live a fit and healthy life
- May everyone help you
- May you always embrace love and compassion
- May you always stay motivated
- May you be safe from all dangers
- May you be free from your taint
- May the divine always support you
- May you improve yourself day by day
- May you confront life challenges manly
- May always stay positive to everyone
- May all good things come to you
- May your all need be fulfilled
- May you and your family have a loving and joyful life
- May you get better and better day by day
- May you be wealthy and abundant
- May your all dreams come true
- May you find more love and prosperity
- May you always embarrass positive thoughts and feelings
- May you be free from sufferings
- May all beings are happy
- May all beings free from suffering
- May peace and joy prevail everywhere around the world
- May proprietary prevail everywhere
- May all beings experience the divine within
- Man all human beings live synced with nature
Loving Kindness Meditation Script
Find a comfortable seated position and gently close your eyes,
As you breathe, mindfully feel your breath in and out,
Now, Take a deep breath in from the nose and out from the mouth,
Again take a deep breath in from the nose and out from the mouth, do this 3 times or more,
Now, I want you to remember your most joyous day and live into that moment when you were so happy.
Then put the palms on your heart and say to yourself, “I love myself, and I am grateful for having this amazing life.”
Live in this moment for a while,
Then bring your awareness back to your breathing and take a deep breath in and out.
Now, Let’s begin our loving-kindness mediation.
First, we start by wishing loving-kindness for ourselves, and then we will radiate loving-kindness toward others.
You have to repeat each phrase and connect with the sentiment of each phrase and let that phrase go deep inside your heart and body.
- May I be kind
- May I be peaceful
- May I be happy and content
- May I be safe
- May I be healthy and strong
- May I live with ease in this world
Each phrase is a seed planted to open your heart, and over time, these seeds will allow your heart to grow and open unconditional love and happiness for yourself.
Now, continue offering these phrases of kindness towards yourself with full sentiment and involvement.
- May I be kind
- May I be peaceful
- May I be happy and content
- May I be safe
- May I be healthy and strong
- May I live with ease in this world
It’s good to repeat one phrase with one breath or several breaths.
Now, mentally bring a picture of your loved one. It can be your spouse, parent, kid, friend, pet, or anyone.
And direct these phrases toward them, connecting to their goodness and allow you already have for them.
Visualize and concentrate on the image of that person and say:
- May you be kind
- May you be peaceful
- May you be happy and content
- May you be safe
- May you be healthy and strong
- May you live with ease in this world
During this practice, your attention may go way toward other memories or feelings but gently bring your mind back into this present moment.
Re-Engage your monkey mind in this loving-kindness Meditation without being frustrated or annoyed.
Now, once again, offer these loving phrases to your loved one by mentally say:
- May you be kind
- May you be peaceful
- May you be happy and content
- May you be safe
- May you be healthy and strong
- May you live with ease in this world
Now bring a picture of a neutral person with whom you have feelings, neither positive nor negative.
They can be a person who works at the market shop or a sweeper of your neighbor,
Now genuinely offer these phrases by adding your feelings with the meaning of phrases,
- May you be kind
- May you be tranquil
- May you be joyful and loving
- May you be protected
- May you be healthy and strong
- May you live with ease in this world
Again convey the positive feelings of these phrases from the bottom of your heart toward that neutral person.
- May you be kind
- May you be tranquil
- May you be joyful and loving
- May you be protected
- May you be healthy and strong
- May you live with ease in this world
This practice allows you to include everyone in your heart, even those with who you are in conflict.
Now, visualize that difficult person with who you feel uncomfortable or irritated.
Sense this difficult person’s goodness that they too want love and happiness.
Be inclusive and forget your conflict and offer them your loving-kindness.
- May you be kind
- May you be tranquil
- May you be joyful and loving
- May you be protected
- May you be healthy and strong
- May you live with ease in this world
If you get triggered, then come back to directing the phrases at yourself; then, when you are ready, again, start offering these phrases to your loved one or that difficult person.
We wish loving-kindness to all to keep our hearts open,
Now extend this field of kindness to further circles outwards just like the reverberation caused by a pebble tossed in a pond.
Offer your loving-kindness to your family members, then people living in your tone. And Continue and extend this loving-kindness to all beings radiating love out to the entire world, including all animals and people.
Namaste!!
Loving-Kindness Meditations
(6 Short Guided Meditations)
How to practice loving-kindness Meditation?
- Sit in a comfortable position and close your eyes
- Mindfully take 5-6 deep breaths in and out
- Repeat self-loving metta phrases by connecting with their meanings
- Now bring a picture of your loved one and radiate your loving-kindness
- Then bring a picture of a neural person toward whom you have no feelings and offer your loving kindness
- Then bring a picture of a difficult person with whom you are in conflict and offer your loving kindness
- Now expand your loving kindness to all humans, animals, and beings
If you are new to metta meditation, then start cultivating a love for yourself.
It’s possible at the beginning that you may not find any affection toward yourself, and repeating metta phrases may look stupid or dry, but, That’s normal.
Simply plant the seed of loving kindness without considering what arises in your mind.
Keep practicing loving-kindness for yourself, and soon you will find affection and contentment from yourself.
Once the loving-kindness has been deployed for yourself, then radiate this loving-kindness towards your loved ones, community members, neighbors, animals, and all beings.
Finally, include your enemies or people with whom you are in conflict and offer your loving-kindness to them.
Simply recite and connect with the metta phrases and evoke positive feelings for each person turn by turn.
This way, what you have send (loving-kindness) in this universe comes behind you. And you will also experience the taste of loving-kindness.
By the way, it is scientifically proven that the regular practice of loving-kindness Meditation enhances emotional health in people.
A meta-analysis of 22 studies concluded that loving-kindness Meditation increases the compassion in people for themselves and others (Source: Pubmed.ncbi).
So keep practicing metta and keep expanding your loving kindness.
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