7-Minute Loving-Kindness Meditation
Please join me in a guided Metta Meditation.
What is a Metta Meditation?
Metta Meditation, also known as Loving-Kindness Meditation, is an ancient Buddhist practice that cultivates feelings of kindness and compassion towards yourself and others.
How do I start?
Find a comfortable, quiet place—either sitting in a chair or on a cushion, or lying on the floor. Then, follow my instructions as I guide you through a Metta Meditation. You may start by clicking play:
What are the benefits?
Loving-Kindness Meditation can cultivate compassion and empathy by guiding individuals to send kind intentions and goodwill to themselves and others. Consistent practice of this meditation can lower stress levels, strengthen emotional resilience, and boost overall wellbeing. This approach supports the development of healthy relationships and a deeper sense of connection.
What are the challenges?
The initial challenges of Metta Meditation can be significant for some individuals. Directing loving-kindness towards oneself, particularly for individuals with low self-esteem or self-discrepancy, can activate feelings of self-criticism or unworthiness. Furthermore, extending loving-kindness to those who have caused harm can surface difficult emotions like resentment or guilt from past interactions.
What if I struggle with this meditation?
Many people struggle to feel kindness for themselves or for those they have difficult relationships with. Relationships are complex and finding kindness for everyone takes time. Wishing well to someone difficult doesn’t mean you excuse their bad behavior. It’s a way to grow compassion without accepting harm. If thinking of a difficult person is too painful, it’s okay to focus first on people who are easier to send kindness to and build your kindness step by step. This keeps you emotionally safe while you practice.
What is the best frequency and duration to practice Metta Meditations?
The ideal frequency and duration vary by individual, but consistency matters more than session length. Many benefit from a daily practice of 5-20 minutes, which builds a steady habit and emotional growth. Others may prefer longer sessions three times a week. The key is finding a routine that suits your lifestyle. If you miss sessions—as I sometimes do—avoid self-criticism. Instead, recognize the pause and focus on the positive feelings when you return.
Why do you use the metta phrases “happy, peaceful, and safe”?
You may substitute any metta phrases that resonate with you. I suggest these particular ones because they align closely with common goals many of my clients bring to therapy: enhancing overall life satisfaction, minimizing anxiety and stress to cultivate a sense of peace, and calming an overactive nervous system that constantly senses danger.
How do you use meditation in your counseling sessions?
I use meditation with my clients for several reasons. One is to facilitate smooth transitions into and out of the therapy session. Often my clients will arrive physically present, but their minds are still at their previous location. Beginning the session with a brief meditation helps ground them in the present moment.
When clients struggle with self-regulation due to heavy or intense topics, I offer meditation as a calming tool to support emotional balance. Additionally, some clients choose to use meditation to anchor positive feelings experienced during the session. Metta Meditation is particularly useful for closing a session.
