I feel like it's time for the Metta (Lovingkindness) Meditation again!

Like so many of us, I find myself feeling scared and uncertain in these times, as the world around us feels heavy with division and unrest. In moments like these, it is more important than ever to return to the practice of loving-kindness—to anchor ourselves in compassion, to soften where fear hardens, and to send out peace, even when it feels hard. It's a big ask, which is why I feel so lucky to have you in my life so we can do this together.

“We all have a part in shifting the story.”

—Joy Harjo, 23rd US Poet Laureate

Staying present and mindful helps us tap into compassion. Courage increases. Our hearts seem to grow bigger. The intense connection we feel when we truly live in the moment is profound. It always blows my mind how the transformative 'sacred pause' shows how being present in times of difficulty can crack open my heart to love. But it takes practice. A lot of practice. So it is with a wide open and big heart that I share this Metta (Loving-Kindness) Meditation with you, in both written and video form.

Big love,

Jami

Metta (Loving-Kindness) Meditation

Begin by finding a comfortable position. Close your eyes and take a few deep breaths, allowing your body and mind to relax.

Step 1: Offering Loving-Kindness to Yourself

Silently or softly repeat to yourself: May I be safe. May I be healthy. May I be happy. May I be at ease. May I be filled with loving-kindness. May I be at peace. Feel these words in your heart. Allow warmth and kindness to fill you, as if you are sending yourself a gentle embrace.

Step 2: Offering Loving-Kindness to a Loved One

Now, bring to mind someone you love deeply—a family member, friend, teacher, or even a pet. Picture them in your heart and silently repeat: May you be safe. May you be healthy. May you be happy. May you be at ease. May you be filled with loving-kindness. May you be at peace. Imagine this loving-kindness radiating from you to them like a warm light.

Step 3: Offering Loving-Kindness to a Neutral Person

Next, think of someone you don’t know very well—perhaps a neighbor, a cashier, or someone you’ve seen but don’t have strong feelings about. Send them the same heartfelt wishes:

May you be safe. May you be healthy. May you be happy. May you be at ease. May you be filled with loving-kindness. May you be at peace. Feel your heart expanding as you include more people in your kindness.

Step 4: Offering Loving-Kindness to Someone Difficult

Now, gently bring to mind someone you have difficulty with—someone who has hurt or frustrated you. Without forcing it, see if you can send them kindness, too: May you be safe. May you be healthy. May you be happy. May you be at ease. May you be filled with loving-kindness. May you be at peace. Remember, this does not mean you approve of their actions, only that you wish for their suffering to end.

Step 5: Offering Loving-Kindness to All Beings

Finally, extend your loving-kindness to all beings everywhere, without exception: May all beings be safe. May all beings be healthy. May all beings be happy. May all beings be at ease. May all beings be filled with loving-kindness. May all beings be at peace. Imagine this compassion spreading across your community, your country, and the entire world like ripples in a pond. Take a few deep breaths, resting in this feeling of kindness. When you're ready, slowly open your eyes and return to the present moment.