Meditation is often approached timidly because of its perceived difficultness and complexity. While many meditators boast taking a step back from their thoughts and clearing their mind, Metta meditation takes a completely different approach. In a sense, it’s a gratitude meditation, but even more than that, it’s a kindness practice, in which you send positive vibes to yourself and others. Metta Meditation can be as long or as short as you want it to be. Even just 5 minutes before bed is a great practice.
To begin, lay down in your bed and get comfortable. You can meditate with your eyes open or closed, whichever is easiest for you.
After a few deep breaths, repeat the following in your head: May I be happy. May I be well. May I be safe. May I be peaceful and at ease.
If you’d like, you can add to those whatever other positive wishes pop into your head.
After directing those intentions towards yourself, think about someone you encountered during the day, and repeat the phrases toward them: May you be happy. May you be well. May you be safe. May you be peaceful and at ease.
If you’d like a longer meditation, you can repeat this process with additional individuals, such as family members, friends, or even kind strangers you encountered throughout the day.
Finally, direct your intentions toward all of Earth’s creatures, people around the world and animals alike: May you all be happy. May you all be well. May you all be safe. May you all be peaceful and at ease.
Take a few more deep breaths and slowly, intentionally, allow yourself to drift to sleep.