Adapted from Jack Kornfield script. You can read more on how we created these meditations in our article.
Welcome
Hello, and welcome. I'm glad you're here. In this meditation, we'll be practicing something called loving kindness — or in the ancient Pali language, metta.
It's a practice of deliberately cultivating warmth and goodwill — first toward people you love, then toward yourself, and gradually outward to all living beings.
This meditation is adapted from a script by Jack Kornfield — one of the most beloved meditation teachers of our time.
Let's begin.
Find a comfortable position, allow your eyes to gently close, and let yourself arrive here.
Settling In
Take a few slow, deep breaths.
With each exhale, let your body soften a little more.
Let your heart be easy.
A Dear One
Begin by bringing to mind someone you love dearly.
A dear friend. A child. A grandparent. A beloved pet. Anyone whose presence naturally brings warmth to your heart.
Picture them clearly. Feel the warmth that arises when you hold them in your mind.
Holding them gently in your heart, silently offer them these phrases:
May you be filled with lovingkindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
There is no need to force a feeling. Simply plant the intention, and trust that the seeds of kindness will grow.
A Second Person
Now bring to mind a second person you care about — someone for whom wishing well comes easily.
Hold them in your heart, and offer them the same words:
May you be filled with lovingkindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
Receiving Kindness
Now picture these two dear ones turning toward you. See the kindness in their eyes.
They are wishing you well — with the same wholehearted care you just offered them.
If you like, place one hand gently on your heart, and let yourself receive their blessings.
For Yourself
Continuing with your hand on your heart, offer those same wishes to yourself.
This can feel tender, or awkward. That is perfectly natural. If it helps, picture yourself as a young child — innocent and deserving of care.
May I be filled with lovingkindness.
May I be safe.
May I be well.
May I be at ease and happy.
Be patient with yourself. The intention is enough. The seed is planted.
Expanding the Circle
Now gradually expand the circle of your care.
Picture others you love — family, friends, all those whose faces come naturally to mind. Wish them well.
May you be filled with lovingkindness. May you be safe. May you be well. May you be at ease and happy.
When you're ready, bring to mind a neutral person — someone you barely know. They too wish to be safe and happy.
May you be filled with lovingkindness. May you be safe. May you be well. May you be at ease and happy.
All Beings
Now let the circle open completely.
Imagine your loving kindness expanding outward — beyond this room, across the whole earth, to every living being.
May all beings be filled with lovingkindness.
May all beings be safe.
May all beings be well.
May all beings be at ease and happy.
Closing
Take a gentle breath, and let your awareness return slowly to the room around you.
Carry this warmth with you as you open your eyes and return to your day.
Thank you for being here.
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