how to guide a metta (loving-kindness) meditation practice
written by Jasmine Irven
Meditation is a beautifully simple practise that offers the opportunity to connect with yourself: your mind, spirit, and body, through attention to your breath.
The applications and varieties of meditation are vast, and I recommend trying out a number of different types to see which resonates most with you.
Try feeling into what you need in the moment, and choosing the type of meditation based on your intention. What brought you to want to meditate today? Why are you here? Those questions should guide your meditation.
A commonly needed practise in today’s world, is one of self-love and compassion.
Too often we are disconnected from ourselves and our hearts. So, if you’re looking for something to raise your vibration and send love into the world, I always recommend trying a metta (loving-kindness meditation) practice!
The general idea of this practice is to connect with your heart and offer love to yourself and others through a mantra meditation.
You can find a number of these practises guided online, or you can guide yourself through the meditation by following this basic structure:
First, sit in a comfortable position, sitting upright, lengthening your spine (but not so much though that you’re uncomfortable) and relaxing your body.
Focus on your breathing and bringing awareness to your breath.
Think of a happy memory. Conjure up the feelings associated with this happiness, and the love you felt. These are the feelings you want to send out during your meditation!
Connect with the person you are sending the love and kindness to by holding their image in your mind. The general structure for this type of meditation is to send love to yourself first, then someone who has shown you kindness, then a family member or friend, then someone neutral (i.e. someone you have no feelings towards), then a person you actively dislike, and then all beings on the planet.
As you call up their image, repeat a mantra like “may they be well, may they be happy, may they be healthy, may they be at peace.” Imagine yourself extending your love to these people.
Take your time with these. Then when you feel you’ve completed, slowly bring your awareness back to your body, back to your breath, back to the room, and slowly opening your eyes.
please note
This type of meditation can often bring up a lot of emotion and that is completely normal! Tears especially are very common in meditation and are actually a great healer; helping to release toxicity + negativity.
Take the practise one step at a time. If it’s too much, it’s okay if you don’t make it through the full meditation! Maybe you find that you actually need to just focus on sending love to yourself first, and can move onto other people in future sessions.
If tears come try to be open to them without judgement, using them as a signal that maybe this is an area that needs some focus (emotions always come up for a reason, even if it seems ridiculous in the moment!). You don’t need to be able to explain the emotions, just recognizing them is a huge step. Emotions and specifically tears are a signal you’re really going inwards which is a great sign. 💛
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about the author
Hey there! I’m Jasmine, founder of the Sustainable Bliss Collective, a Certified Meditation Teacher, and lover of all things self-care, slow-living, and personal development.
I believe that ambition and self-care can coexist, and as such I hope to encourage and inspire you to take care of yourself, breathe deeply, connect with who you are, manifest your dreams, enjoy the blissful moments of each day, and make an impact in this beautiful world we call home.
Connect with me on Instagram here!
