Practice This Metta Meditation to Bring More Love and Kindness Into the World

Chardé Evans
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Metta meditation was first taught by the Buddha over 2,000 years ago.

Originally called Metta Bhavana which is Pali (an ancient Indian language), Metta means kindness, love, active goodwill, or friendliness – hence, the common name of loving-kindness – and bhavana means cultivation or development.

The world needs more love and kindness. Metta meditation helps us give that loving kindness first to ourselves and then out into the world so that we can affect the world and help create change in a positive way.


Enjoy This 6-Minute Guided Metta Meditation:

A Metta meditation is active, meaning that instead of focusing solely on the breath, we focus on sending love and loving energy out into the world. This meditation is meant to cultivate a sense or feeling of loving-kindness that emanates outward.

Find a comfortable seated position and press play on this calming and empowering guided Metta meditation.


Metta Meditation: A Few Final Words

Metta is an emotion and a feeling in your heart. Through the practice of Metta meditation, we are able to cultivate a deep sense of love both inwardly and outwardly.

In times like this, as a Black woman who teaches yoga, I feel the importance of encouraging love and kindness instead of hate.

“In recognizing the humanity of our fellow beings, we pay ourselves the highest tribute.” -Thurgood Marshall

Thurgood Marshall, the first Black U.S. Supreme Court justice once said, “In recognizing the humanity of our fellow beings, we pay ourselves the highest tribute.”

With Metta (loving-kindness) meditation, we do just that by recognizing the humanity in others, wishing them well, extending love, and in so doing, we bless ourselves in the process.

Thank you for practicing this guided meditation with me! Feel free to revisit it as often as you would like.


wonderful comments!

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Chardé Evans

Chardé began her yoga journey during college in 2010. She completed Vinyasa Yoga teacher training at Yoga Yoga in Austin, TX. For the past year, Chardé has been traveling around the world teaching yoga. She has written two e-books for wellness and yoga. To check them out, visit her Etsy store.

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