Guided Loving-Kindness Meditation by Sharon Salzberg

Guided Loving-Kindness Meditation by Sharon Salzberg

Sharon Salzberg, co-founder of the Insight Meditation Society, shares a powerful guided loving-kindness meditation (metta meditation) to help cultivate compassion for yourself and others—including neutral acquaintances and difficult individuals.

What Is Loving-Kindness Meditation?

Loving-kindness meditation (metta) is a mindfulness practice focused on developing unconditional compassion. It uses repeated phrases to foster goodwill towards:
- Yourself
- Loved ones
- Neutral people
- Difficult individuals
- All beings

How to Practice Loving-Kindness Meditation

Step 1: Choose Your Phrases

Select meaningful phrases that resonate with you. Traditional examples include:
- May I be free from danger.
- May I have mental happiness.
- May I have physical happiness.
- May I have ease of well-being.

Tip: Personalize phrases to reflect your deepest wishes.

Step 2: Focus on the Phrases

• Let your mind rest on the words.
• Don’t force emotions—allow feelings to arise naturally.
• Repeat phrases gently, either silently or aloud.

Step 3: Extend Loving-Kindness to Others

1. Start with yourself (foundational step).
2. Move to a benefactor (someone who has helped you).
3. Include a loved one (a close friend or family member).
4. Extend to a neutral person (someone you feel indifferent towards).
5. Challenge yourself with a difficult person (start with mild conflicts).
6. Expand to all beings (universal compassion).

Overcoming Challenges in Loving-Kindness Practice

• Dry or mechanical repetition is normal—trust the process.
• Difficult emotions may arise—pause and return to phrases when ready.
• Progress takes time—even subtle shifts matter.

Why Practice Loving-Kindness Meditation?

• Reduces stress and anxiety
• Enhances emotional resilience
• Strengthens relationships
• Cultivates unconditional compassion

Guided Loving-Kindness Meditation Script

1. Find a comfortable seated position and close your eyes.
2. Repeat your chosen phrases for yourself.
3. Visualize a benefactor, sending them loving-kindness.
4. Think of a loved one, extending the same wishes.
5. Bring a neutral person to mind, offering compassion.
6. Gently consider a difficult person, maintaining goodwill.
7. Expand to all beings, wishing them safety and happiness.

"To send loving-kindness does not mean we condone actions—it means we maintain connection despite difficulties." — Sharon Salzberg

Final Thoughts

Loving-kindness meditation is a transformative mindfulness practice that fosters compassion. Start small, be patient, and let the practice unfold naturally.

Listen to Sharon Salzberg’s full guided meditation for a deeper experience.