Find Me A Metta Meditation Script
Meditation can be done by choosing a particular spot and focusing on the body's breath. The practice of loving kindness or metta meditation can have positive effects and can be followed through guided scripts from Buddhist teachers. Metta meditation encourages the development of a compassionate attitude through the practice of "loving acceptance".
I found a script for Metta meditation that you can use:
"As you settle into your meditation posture, take a few deep breaths. Begin by directing loving-kindness and compassion towards yourself. Repeat phrases silently to yourself, such as 'May I be happy, may I be healthy, may I be safe, may I live with ease.'
Next, extend these feelings towards someone you care about, silently wishing them well with phrases like 'May you be happy, may you be healthy, may you be safe, may you live with ease.'
Then, extend these feelings further to someone you feel neutral about, followed by someone you may have difficulty with. Finally, extend these feelings to all beings by repeating the phrases 'May all beings be happy, may all beings be healthy, may all beings be safe, may all beings live with ease.'
Take a few moments at the end to just sit and breathe, noticing any feelings or sensations that arise.
This metta meditation script can be a powerful practice to cultivate empathy, compassion, and kindness towards yourself and others."
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