Loving Kindness Meditation

How I’ve only just come across the Metta Loving Kindness Meditation I have no idea!

I will share a written version here and add a recorded version to the MP3 section for those who prefer a Guided Meditation.

With my usual aim of keeping somethings in life simple and sustainable, I am keeping it a straightforward block of 4 sentences.

Repeated for yourself (loving Kindness to oneself is underrated and largely underused).
Repeated for a loved one.
Repeated for someone you are indifferent/neutral about (for example a random person from a shop)
Someone who pushes your buttons or you dislike.
The people of the world.
Back to yourself.

Beginning with yourself:
“May I be loved.
May I be happy.
May I be healthy.
May I be abundant in all the good stuff.”
(Repeat the round of 4 statements at least one more time.)

Move on to your loved one:
“May they be loved.
May they be happy.
May they be healthy.
May they be abundant in all the good stuff.”
(Repeat the round of 4 statements at least one more time.)

Move on to the random/neutral person you’ve picked:
“May they be loved.
May they be happy.
May they be healthy.
May they be abundant in all the good stuff.”
(Repeat the round of 4 statements at least one more time.)

Move on to the person who pushes your buttons… remembering them on a soul level 😉
“May they be loved.
May they be happy.
May they be healthy.
May they be abundant in all the good stuff.”
(Repeat the round of 4 statements at least one more time, and this time really mean it!)

Move on to all of humanity, and the creatures on our planet:
“May they be loved.
May they be happy.
May they be healthy.
May they be abundant in all the good stuff.”
(Repeat the round of 4 statements at least one more time.)

Then back to the one who matters lots; You:
“May I be loved.
May I be happy.
May I be healthy.
May I be abundant in all the good stuff.”
(Repeat the round of 4 statements at least one more time.)

Of course you can tweak the words to be your own.

Have a go of making this a part of your daily routine, before sleep and upon waking.
If like me, you may like to add a “Today something amazingly awesome is going to happen to me!” at the end of your last statement.