You might notice the gentle air of spring, the sounds close by, and the ground beneath you.

Perhaps there’s an ease in your body or a gentle rest in your posture.

Allow attention to rest softly with the rhythm of your breath.

You’re simply here, just as you are, in this moment.

If it feels natural, you can bring a hand to your heart or rest them quietly in your lap.

Let awareness settle around the natural tenderness within you, however it appears.

Let’s begin with yourself. Quietly, gently, offer these words inward:

You could repeat these phrases at your own rhythm, or linger with just one.

If a phrase feels distant or tender, let it be. There’s space for every experience.

If you like, you might bring to mind someone who’s easy to feel warmth for—someone or even an animal.

Holding them in gentle awareness, softly offer:

You’re free to stay with the same being or let your heart widen to others close by, or those passing through the park.

The phrases can be repeated quietly, simply sending out gentle wishes.

Allow metta to move out towards those you haven’t met, people around you, or even all beings enjoying the freshness of spring.

There’s no need to force feeling or picture anyone clear. The phrases are like offerings, carried on the spring air.

Whether your mind is quiet or busy, the intention itself is enough.

Sit quietly with whatever is here—a sense of openness, or the spring world moving gently around you.

You may feel warmth or calm. You may not. All of it belongs.

If you’d like, return once more to yourself, softly offering a final round:

Notice the breath, the touch of air, sounds nearby.

Feel yourself here, part of this spring day.

Whenever you feel ready, you might allow your practice to close, carrying metta quietly as you go.

Type: Metta meditation | Guided
Core: Cultivating loving-kindness towards oneself and others through specific phrases.
Unique: Uses seasonal imagery of spring to evoke a sense of gentle unfolding and natural tenderness.
Key phrases: "May I be safe." | "May you be happy." | "carrying metta quietly as you go."
For: Beginners or anyone seeking a gentle introduction to Metta, particularly during springtime.
Arc: Arriving and grounding in the present → Offering phrases to self → Expanding to loved ones, acquaintances, and all beings → Resting in openness → Returning to self → Closing with awareness.
Language: Gentle and invitational | Accessible | Uses words like "softly," "gently," "quietly," and "ease."
Special: Explicitly states that intention is enough, even without strong feelings, and encourages acceptance of all experiences.

Simple Metta in Spring