Simple Loving Kindness Meditation

Good morning, my friends. The esteemed Vietnamese Buddhist monk Thich Nhat Hanh was nominated by Martin Luther King, Jr. For the Nobel Peace Prize for his peaceful work to bring an end to the Vietnam War.

He called his work “Engaged Buddhism.” While older monks sought to remain above the fray in the the country’s civil war, Thay, as he’s known to his students today, led a group of younger monks who worked actively to stop the war. 

For his trouble, the victorious North Vietnamese exiled him from the country. Their loss was the West’s gain. He established his Plum Village Monastery in France and began sharing his message of peace and compassion with western readers.

My favorite book of his is Peace Is Every Step. The book is filled with wisdom and insight into our struggles as human beings and ways to release ourselves from them.

In that book, Hanh shares a simplified version of a Metta (Loving-Kindness) meditation that I have used off and in for many years. It’s a fantastic mantra for meditation, but is also a fantastic aspirational affirmation.

May I be happy.
May I be peaceful.
May I be free from suffering.

May all beings be happy.
May all beings be peaceful.
May all beings be free from suffering.

Just in case no one else has reminded you today, you are awesome!


Loving-Kindness Meditation – Day 110 of 365 Days to a Better You

Send loving-kindness into the world around you.

Metta meditation is an ancient Buddhist type of meditation. The word has no direct English translation and is often translated as loving-kindness. In the following video, I demonstrate how to do this meditation. After watching, you’ll be able to practice this for yourself immediately.

I’ve used this meditation for 25 years and have seen the many benefits of it.


Metta Meditation mantra

I am happy. I am peaceful. I am free from suffering.

Metta Meditation stages

  1. Yourself
  2. People close to you
  3. People you’re neutral towards
  4. People you have a slightly negative view of
  5. People you have real anger or even hatred for
  6. Your city
  7. Your country
  8. All of humanity
  9. All living things on Earth
  10. All beings in the Universe.

This is an easy affirmation to execute. Give this a try and let me know in the comments below how it works for you!

Have an amazing day!


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