Guided meditation
Loving-Kindness Meditation (Metta)
Loving-kindness meditation, or Metta, is a centuries-old Buddhist practice of silently repeating kind wishes, first for yourself, then for others. Studies link it with more positive emotions, greater compassion and less self-criticism.
14 gentle prompts · any length
Start this meditationFree, with optional voice guidance, music and nature sounds.
The guided script
Read through it here, or let Relax show one prompt at a time while you breathe.
- Place a hand on your heart if you like, and breathe gently.
- Silently offer yourself these words: May I be safe.
- May I be healthy. May I be at peace.
- May I be kind to myself, just as I am.
- Now picture someone you love. See their face.
- May you be safe. May you be healthy.
- May you be happy. May you be at peace.
- Picture someone you barely know, a neighbor or a stranger you passed today.
- May you be safe. May you be happy.
- If you can, picture someone difficult in your life.
- May you, too, find peace.
- Now let your kindness expand to everyone, everywhere.
- May all beings be safe. May all beings be at peace.
- Rest in this warmth for a few breaths.
Tips
- If the words feel awkward, that is normal. Keep going gently.
- You can change the phrases to ones that feel true to you.
- Skip the difficult person if it feels too much today.
Questions
How long is this loving-kindness meditation?
As long as you like. Choose anywhere from 3 to 90 minutes in Relax and the 14 guided prompts spread across your session, looping gently in longer ones.
Can the meditation be read aloud?
Yes. Turn on "Read the guidance aloud" and your device's built-in voice reads each prompt. It works offline and nothing is sent anywhere.
Do I need any experience?
None at all. Each prompt tells you exactly what to do. If your mind wanders, that is normal; simply come back to the next prompt.
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Breathing techniques to pair with it
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A gentle rhythm with a slightly longer exhale. The easiest way to settle in.
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Four equal sides: inhale, hold, exhale, hold. Steady and grounding.
4-7-8 Breathing
Long hold, longer exhale. The classic wind-down before sleep.