# Loving-Kindness Meditation Script: A Gentle Metta Practice Loving-kindness meditation, also called metta, means silently repeating kind wishes such as "May you be safe" and "May you be at ease," first for someone easy to care about, then for yourself, and then for others. This original script offers a short practice with simple phrases. It is fine if you feel nothing in particular. ## How to use this script 1. Sit or lie in a position you can hold comfortably for a few minutes. Keep your eyes open or closed. 2. Read the script silently, slowly, or ask someone you trust to read it to you. 3. Pause after each set of phrases. Read slowly with pauses, and the script may take around five to ten minutes. Timing varies. 4. Change any phrase that feels false or uncomfortable. Skip any person or stage you do not want to include. 5. Finish by noticing the room and choosing what to do next. You do not need to feel warmth, love, or calm for the practice to count. Many people find the phrases feel mechanical at first. If you would like something less emotional, the [body scan script](/scripts/body-scan) moves attention through physical sensations instead, and the [script library](/scripts) lists other written practices. ## The phrases Traditional and modern guides use many versions. This script uses four short wishes: - May you be safe. - May you be healthy. - May you be happy. - May you live with ease. Choose different words if you prefer, such as "May you be peaceful" or "May you be kind to yourself." Short, plain wishes are usually easier to repeat than long sentences. ## The loving-kindness meditation script Take a moment to settle. Let your hands rest wherever they are comfortable. You can move at any time. There is nothing to achieve here except saying a few kind words quietly to yourself. Notice a few ordinary breaths without changing them. Notice something that reminds you where you are: the chair under you, a sound, the light in the room. Bring to mind someone it is easy to wish well. This might be a friend, a relative, a mentor, or a pet. If no one comes to mind easily, picture a kind stranger or a child you have seen. Imagine them as they are on an ordinary day. Silently offer them the phrases, slowly. May you be safe. May you be healthy. May you be happy. May you live with ease. Pause. Repeat the phrases once more if you want, letting each one land before the next. Now, if it feels okay, include yourself. You might picture yourself sitting here, or simply say the phrases with your own name in mind. May I be safe. May I be healthy. May I be happy. May I live with ease. If this feels awkward or untrue, that is common. You can keep offering the phrases to the person you started with, or go back to them now. Next, think of someone you neither like nor dislike: a neighbor you nod to, a cashier, someone you passed today. You may not know their name. They also have days that are hard and days that are good. May you be safe. May you be healthy. May you be happy. May you live with ease. Some guides now invite you to think of someone you find difficult. This is optional, and it is fine to skip it, especially when you are starting out. If you try it, choose someone mildly irritating rather than someone who has hurt you. Offer the phrases only if you are willing. May you be safe. May you be healthy. May you be happy. May you live with ease. Finally, let the wishes widen: the people in your home, your street, your town, and anyone anywhere who is struggling today. May all of us be safe. May all of us be healthy. May all of us be happy. May all of us live with ease. Let the phrases go. Notice your breathing again, then the room around you. Move your hands and feet. When you are ready, decide what you will do next. The practice is complete whenever you choose to stop. ## Shorter and easier versions - **One-minute version:** Offer the four phrases once to someone easy to care about, then once to yourself. - **Without yourself:** If self-directed kindness feels painful today, offer the phrases only to others. You can come back to yourself another time. - **On the go:** Silently wish one person you pass "May you be well." No eyes closed or special posture needed. - **With your body instead:** If phrases feel too abstract, the [progressive muscle relaxation script](/scripts/progressive-muscle-relaxation) gives you something physical to do. - **At bedtime:** Read the script in bed and stop wherever you like. For a longer guided rest, see [yoga nidra](/sleep/yoga-nidra). ## Who should be careful Turning attention toward feelings about yourself and others can stir up sadness, grief, anger, or loneliness. That does not mean you are doing it wrong. Pause, open your eyes, look around, and return to an ordinary activity if it becomes too much. You can also switch to an outward focus, like the [guided grounding tool](/tools/54321-grounding). You never need to offer kindness to someone who has harmed you, and this script does not ask you to forgive anyone. Skip any person or stage. If meditation often leaves you upset, or brings up painful memories, talk with a qualified professional or an experienced teacher before continuing. This is general wellbeing material, not individual care, and it has not been individually clinically reviewed. ## What the research and guidance say A 2011 review in Clinical Psychology Review described loving-kindness and compassion meditation as associated with more positive emotion and less negative emotion, and called clinical findings preliminary. A 2015 meta-analysis pooled 24 studies with 1,759 participants and found medium effects of loving-kindness programs on daily positive emotions, while noting that more research is needed to know which parts of the practice matter. These studies looked at repeated practice, often taught over several weeks with instruction. They do not test this original script. The Greater Good Science Center at UC Berkeley offers a teaching version of the practice that suggests about 15 minutes a day, but that is practical guidance rather than a proven dose. NCCIH says meditation is usually considered to have few risks, while noting that few studies have looked closely for harms and that some participants report unpleasant experiences. Our [research page](/research) explains how we use sources like these. ## Frequently asked questions ### What if I do not feel anything? That is normal and fine. The practice is repeating the wishes with attention, not producing a feeling on demand. Some people notice small changes over time; others mainly notice a short break from busy thoughts. Either way, you have done the practice. ### Why does wishing myself well feel so hard? Many people find kindness toward themselves harder than kindness toward others. You can start with someone easy, return to them whenever you get stuck, or leave yourself out for now. Changing "May I be happy" to "May I be a little kinder to myself" can also help. ### What is the difference between loving-kindness and metta? They are the same practice. Metta is a word from Pali, an ancient language of early Buddhist texts, often translated as loving-kindness or friendliness. Many modern versions, like this one, are taught without religious content. ### Can I print this script? Yes. Use the Print or save as PDF button, or your browser's Print command. The print layout removes navigation and interactive controls. Personal and noncommercial group use is permitted with credit to Breath Harbor; commercial redistribution is not included in that permission. No audio recording is included. ## References - Hofmann SG, Grossman P, Hinton DE. Loving-kindness and compassion meditation: potential for psychological interventions. Clinical Psychology Review. 2011. [PubMed](https://pubmed.ncbi.nlm.nih.gov/21840289/) - Zeng X, Chiu CP, Wang R, Oei TP, Leung FY. The effect of loving-kindness meditation on positive emotions: a meta-analytic review. Frontiers in Psychology. 2015. [PubMed](https://pubmed.ncbi.nlm.nih.gov/26579061/) - Greater Good Science Center, UC Berkeley. Loving-Kindness Meditation. [Practice guidance](https://ggia.berkeley.edu/practice/loving_kindness_meditation) - National Center for Complementary and Integrative Health. Meditation and Mindfulness: Effectiveness and Safety. [Evidence and safety overview](https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety) ## Update history - 2026-10-28: First published with an original script, easier versions, and print support.