LOVING KINDNESS MEDITATION



Metta Bhavana or Loving Kindness meditation is a toolkit for creating happiness and compassion for ourselves and the world around us.


How To Do It:

  • Sit comfortably.

  • Familiarize yourself with a few Loving Kindness phrases (some are listed below).

  • Silently repeat the phrases.

  • At first direct the well wishes towards yourself.

  • Later extend the same well wishes towards others.

  • It will take you from feeling blue to feeling awesome in minutes...


Here are some phrases that I use in my practice:


May I be safe from all inner and outer harm

May I be free from fear, anger, hate and jealousy

May I be happy, healthy and wholesome

May I be filled with loving kindness

May I feel calm, connected and centered

May I be a source of healing to others

May my heart remain open

May I be at peace

May I be engaged and joyful


Whenever you are ready, extend similar phrase to your loved ones and others:


May you be safe from all inner and outer harm

May you be free from fear, anger, hate and jealousy

May you be happy, healthy and wholesome


Be kind whenever possible. It is ALWAYS possible.

~Dalai Lama


Namaste & blessings

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Yoga is the journey of the self, through the self, to the Self

~ Bhagavad Gita