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Metta Meditation

August 28, 2026 • Renee Cupples • Season 3 • Episode 30

0:00 | 6:46

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This week's bonus episode is a Metta Meditation. Repeat the prompted phrases inwardly to help heal and expand your heart.

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Welcome to the True For You podcast. This is your host, Renee Cupples, and this is a bonus episode. This week's bonus episode is a Metta meditation. If you've never heard of a Metta meditation before, it's M-E-T-T-A. It's a beautiful heart-led meditation practice, and Metta meditations are something that I lean into not only to give love to myself when maybe I'm finding it a little bit difficult to do that, but it also can help you if you're having difficulty with others, and it's a beautiful practice to lean into forgiveness.

So in any meditation, obviously, if you're driving, don't close your eyes. But if you're in a position where you can close your eyes and sit or lay comfortably, begin by centering the body and allowing it to settle, and then taking a moment to allow the breath to settle. Maybe you just notice the breath moving in and out.

Metta meditations are repetitive phrases spoken inwardly. And I will state the phrase, and you just repeat it inwardly to yourself

First, imagine someone you love. Maybe they're seated across from you and you can see them. And I want you to say inwardly as if you're speaking to this person, "May you be safe. May you be happy. May you be healthy. May you be peaceful and at ease"

Now I want you to imagine that you're seated across from yourself, or maybe you can see your reflection in a mirror. And inwardly to yourself say "May you be safe. May you be happy. May you be healthy. May you be peaceful and at ease."

Next, imagine or visualize a person that maybe you have some difficulty with. To this person inwardly say, "May you be safe. May you be happy. May you be healthy. May you be peaceful and at ease."

Now I want you to imagine all living beings. And to all living beings inwardly say, "May you be safe. May you be happy. May you be healthy. May you be peaceful and at ease."

Allow yourself to bring yourself back to your body in this moment. Maybe you bring a little intuitive movement through the fingers, through the toes. And when you're ready, you can open your eyes if they're closed.

And maybe you grab a pen and paper and write down the effects of the metta meditation.

It can be a beautiful practice, a beautiful release. And I sometimes think of it like a boomerang, right, Sending love out into the world and the practice of letting go too, right?

So let me know what you think of Metta meditation if you've ever done it before or if this is, something that's new to you. Thanks for listening.