[Video] 6-Minute Guided Meditation for Loving-Kindness (Metta)

Feeling emotionally drained or disconnected from others? This 6-minute guided loving-kindness (Metta) meditation gently opens the heart, cultivates compassion, and fosters a deeper sense of connection with yourself and those around you.

Why Practice a 6-Minute Loving-Kindness Meditation?

Loving-kindness meditation, also known as Metta, is a heart-centered mindfulness practice that promotes emotional healing, empathy, and inner peace. In just six minutes, it can help reduce negative emotions, increase compassion, and enhance your overall well-being. Regular practice strengthens your ability to respond to yourself and others with kindness.

How to Perform the 6-Minute Loving-Kindness Meditation

Follow these steps to offer goodwill to yourself and others:

Step 1: Settle and Center (0-1 min)

• Sit comfortably in a quiet place with your eyes gently closed.

• Take a few deep, grounding breaths.

• Allow your body to relax while maintaining an alert posture.

Step 2: Direct Loving-Kindness to Yourself (1-3 min)

• Silently repeat phrases such as:

  • "May I be happy."

  • "May I be healthy."

  • "May I be safe."

  • "May I live with ease."

• Allow these words to fill your awareness, inviting feelings of warmth and self-compassion.

Step 3: Extend Loving-Kindness to Others (3-6 min)

• Bring to mind someone you care about. Repeat the same phrases, wishing them well.

• Gradually extend these wishes to others: a neutral person, someone difficult, and eventually all beings.

• Let the feelings of kindness expand naturally with each breath.

Tips to Improve Your Meditation Experience

• Choose simple phrases that resonate with you personally.

• If emotions arise, acknowledge them gently and return to the phrases.

• Practicing daily strengthens the sense of loving connection over time.

Start Your 6-Minute Guided Loving-Kindness Meditation Now!

Ready to open your heart? Press play on the video below and begin your journey toward greater compassion and inner peace.

Frequently Asked Questions (FAQ)

Is loving-kindness meditation suitable for beginners? Yes, it's simple and accessible to anyone. The key is to be gentle and sincere, not perfect.

Can this meditation improve relationships? Absolutely. Practicing Metta regularly can increase empathy and reduce reactivity in personal and professional relationships.

What if I don’t feel anything during the meditation? That’s okay. The effects of Metta often build gradually. Just keep practicing with openness and patience.