All of my favorite guided Metta meditations from teachers all over the world. Edited for clarity and time. Teachers include Sharon Salzburg, Tara Brach, Joseph Goldstein, Thupten Jinpa, and many more. Links to the original audio can be found in the episode description.

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/2/14/20/9c36cdd1-48e5-498a-a71e-965535449bee_ovingkindness_visualization_-__cory_muscara-v2.mp3

In this meditation session, we explore a unique approach to loving-kindness practice inspired by teacher Carolyn Elliott. Instead of using traditional phrases, this guided meditation uses vivid visualization to cultivate compassion. The practice guides you through imagining different people – someone you care about, a neutral person, and even someone difficult – in their happiest, most liberated states. The session concludes with extending this same visualized loving-kindness to yourself. Perfect for those who find traditional loving-kindness phrases challenging to connect with, this 20-minute meditation offers a fresh, accessible way to develop compassion through imagination.Part of a 21 day meditation series that Cory hosted on Youtube.

Visualization Practice

21min | Lovingkindness Visualization by Cory Muscara

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/1/12/23/888d2c24-6d78-47c2-a6f1-6e3e89f027d1_ice_loving-kindness_with_jon_kabat-zinn_jan_12.mp3

In this guided meditation, listeners are led through a progressive loving-kindness practice, starting with self-compassion and gradually expanding to include loved ones, difficult people, and all beings. The practice begins with finding a comfortable position and connecting with the breath, then moves through carefully structured stages of extending well-wishes and caring intentions. Suitable for both beginners and experienced practitioners, this meditation offers gentle guidance on working with resistance and explores why self-directed kindness is a vital foundation for developing universal compassion. The episode runs in real-time, allowing listeners to fully experience each stage of the practice.Focus: Meditation, Self-Compassion, Loving-KindnessExperience Level: All levels welcome

20min | Guided Loving-Kindness Meditation by Jon Kabat-Zinn

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/2/5/21/55280733-305b-4c29-9514-a71b4265e633__feb__sylvia_boorstein_with_krista_tippett.mp3

Meditation teacher Sylvia Boorstein shares and guides a simple loving-kindness (Metta) practice, perfect for beginners and experienced practitioners alike.After briefly explaining the Buddhist origins of the practice and its power to cultivate benevolence, the teacher leads a gentle meditation that starts with self-compassion and gradually expands to include loved ones, acquaintances, and all beings. The episode features clear, step-by-step guidance and practical examples that make this ancient practice accessible and relevant to modern life. The teacher&#39;s personal experience of practicing Metta for 25 years adds depth and authenticity to this short but meaningful introduction to loving-kindness meditation.Suitable for: All levels, no prior meditation experience neededKey practice: Traditional four-phrase blessing - &#34;May you feel safe, may you feel content, may you feel strong, may you live with ease&#34;Unedited source: https://www.youtube.com/watch?v=oyKJ24uXUtA

From the On Being Podcast

19min | Guided "Metta Prayer" Meditation by Sylvia Boorstein

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2024/12/30/13/e2f990dd-2c52-460f-bbb3-d0c263ffc015_tara_brach_embodied_metta__descript_edit_.mp3

Join us for a calming guided meditation focused on embodying metta (loving-kindness). In this session, you&#39;ll learn to cultivate a gentle smile throughout your body, starting from your eyes and gradually moving down to your heart, belly, and limbs. Using visualization and mindful breathing, this practice helps release tension while developing a sense of benevolence and ease. Perfect for both beginners and experienced practitioners seeking to deepen their connection with loving-kindness meditation.Unedited Source: https://www.youtube.com/watch?v=zhiHCU2CpB0

Smile Meditation

20min | Guided "Embodying Metta" Meditation by Tara Brach

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/1/12/23/769612f1-3a29-463d-85bd-b0fabd99d5eb_lzberg_-_loving_kindness_meditation_-_descript.mp3

In this gentle guided meditation, we explore the transformative practice of loving-kindness (metta) meditation through simple phrases of well-wishing.The practice begins with directing kindness toward ourselves through phrases like &#34;May I be safe, be happy, be healthy, live with ease.&#34; We then gradually expand this circle of care to include benefactors, friends, neutral people in our lives, mildly difficult people, and finally all beings everywhere. Rather than forcing feelings, this meditation emphasizes the power of gathering our attention behind these phrases as acts of generosity.Perfect for both beginners and experienced practitioners, this meditation offers a sustainable approach to cultivating kindness that can extend beyond the cushion into daily life.

A Practice of Generosity (Guided Meditation)

19min | Guided "Loving Kindness" Meditation by Sharon Salzberg

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/1/31/21/53f3be56-41c0-4e8d-b372-a558fa51413d_ound_-_thupten_jinpa_-_just_like_me_meditation.mp3

In this gentle guided meditation, we explore the transformative practice of recognizing our shared humanity with others.Starting with mindful breathing, the practice gradually expands to include reflecting on strangers, difficult people in our lives, our neighbors, and ultimately the entire global community. Through the simple yet profound reminder &#34;just like me,&#34; we acknowledge that everyone—regardless of our relationships with them—shares the same fundamental wishes for happiness, love, and freedom from suffering. Perfect for those struggling with challenging relationships or seeking to develop greater empathy and understanding.This meditation offers practical tools for approaching difficult interactions with more compassion and awareness of our common human experience.

Cultivating Common Humanity

20min | Guided "Just Like Me" Meditation by Thupten Jinpa

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2024/12/29/15/5f1d7001-ae4a-4311-aae2-50d571ef3de2_ster_true_dedication___thich_naht_hahn_-_20min.mp3

A spacious meditation led my Plum Village monks, Thich Nhat Hanh and Sister True Dedication. There are actually two different recordings that I merged into a single audio track.Experience the ancient practice of loving-kindness meditation through a series of carefully translated phrases. This guided meditation presents traditional metta phrases in pairs, allowing for deep contemplation and resonance. Beginning with self-directed wishes for peace, safety, and emotional well-being, the practice gradually expands to include others and ultimately all beings. The repetitive nature of these paired phrases creates a gentle rhythm that helps settle the mind while cultivating qualities of love, understanding, and freedom from suffering. These timeless verses offer a framework for developing a more compassionate relationship with ourselves and others.Sources:<ol><li>https://www.youtube.com/watch?v=5luvQp--B8U</li><li>https://www.youtube.com/watch?v=_-leDkxQrtc</li></ol>

Traditional Metta Phrases

20min | Guided "Loving Kindness" Meditation by Sister True Dedication and Thich Naht Hahn

My favorite meditations edited for clarity and time.

All of my favorite guided Metta meditations from teachers all over the world. Edited for clarity and time. 

Teachers include Sharon Salzburg, Tara Brach, Joseph Goldstein, Thupten Jinpa, and many more. Links to the original audio can be found in the episode description.