Practice This Metta Meditation to Bring More Love and Kindness Into the World

Metta meditation was first taught by the Buddha over 2,000 years ago.

Originally called Metta Bhavana which is Pali (an ancient Indian language), Metta means kindness, love, active goodwill, or friendliness – hence, the common name of loving-kindness – and bhavana means cultivation or development.

The world needs more love and kindness. Metta meditation helps us give that loving kindness first to ourselves and then out into the world so that we can affect the world and help create change in a positive way.


Enjoy This 6-Minute Guided Metta Meditation:

A Metta meditation is active, meaning that instead of focusing solely on the breath, we focus on sending love and loving energy out into the world. This meditation is meant to cultivate a sense or feeling of loving-kindness that emanates outward.

Find a comfortable seated position and press play on this calming and empowering guided meditation.


A Few Final Words

Metta is an emotion and a feeling in your heart. Through this practice, we are able to cultivate a deep sense of love both inwardly and outwardly.

In times like this, as a Black woman who teaches yoga, I feel the importance of encouraging love and kindness instead of hate.

“In recognizing the humanity of our fellow beings, we pay ourselves the highest tribute.” -Thurgood Marshall

Thurgood Marshall, the first Black U.S. Supreme Court justice once said, “In recognizing the humanity of our fellow beings, we pay ourselves the highest tribute.”

With Metta (loving-kindness) meditation, we do just that by recognizing the humanity in others, wishing them well, extending love, and in so doing, we bless ourselves in the process.

Thank you for practicing this guided meditation with me! Feel free to revisit it as often as you would like.

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Chardé Evans

Chardé is a yogi on the move! She has been travelling the world for the last 4 years, teaching yoga in six countries and counting. Her yoga practice began over 10 years ago and since then, Chardé has become a yoga teacher, an Intergrative health coach, and and also has a digital health and wellness business which you can check out on her website.


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