I have been sharing abbreviated metta or lovingkindness meditation practices with each Yoga class on Zoom. Here is a longer 15 minute guided meditation practice to cultivate and strengthen love, compassion, worthiness and acceptance towards ourselves and ALL beings.
Find a comfortable seated position or lie down – whatever serves you best. Repeat the following well-wishes silently to yourself aiming to feel the words as you say them:
May I/you/all be filled with peace
May I/you/all be healthy and strong
May I/you/all be safe and protected
May I/you/all always feel loved
Please note that this practice can be challenging, and evolves over time. You may experience strong emotions, which is ok. However, if any part of the practice (i.e., the person you are focusing on, etc.) is overwhelming or does not serve you in your current practice, allow yourself to change the object of focus.
Personally, metta meditation has been a powerful practice that has helped me to manifest and strengthen feelings of self-love, self-worth, self-forgiveness, self-compassion, and resilience.
For more on my connection to this practice, please see a post I shared previously: https://vitoyoga.com/2019/03/23/spring-metta-renew-your-connection-to-self/
Please see my schedule of weekly Yoga classes on Zoom that include an abbreviated version of this practice: Click to see schedule.
Credits: Sharing some of the beautiful nature and outdoors I am grateful to be enjoying while visiting Waterville Valley, NH