5- Minute Metta (Lovingkindness) Meditation for Beginners

Metta means positivity, love, and kindness and practicing this type of meditation is easy and great for beginners.

Metta meditation can be a very powerful healing tool; creating good feelings within while spreading love and prosperity to others at the same time.

Unlike other meditations that ask us to be still and rest our minds, metta meditation is a concentration practice which is why it’s great for beginners!  In metta meditation we simply direct love and kindness.

Find a quiet space, free of interruptions and distractions, where you can sit comfortably and rest your eyes closed.  Bring your palms together at your heart center (Anjali Mudra) as it’s a hand gesture of offering.

Start by directing lovingkindness toward yourself.

“May I be safe, may I be happy, may I be free from suffering.”

Next direct metta towards somebody you love.

“May you be safe, may you be happy, may you be free from suffering.”

You will repeat this process toward somebody that is neutral, somebody we have difficulty with and finally universally, toward all beings everywhere.

Metta is also called “good will.”  There are many words you can choose as you direct your meditations. The key is making time to do it. Keep practicing and you will feel a positive shift in your body and mind, connection to others and a sense of purpose.




Jenn Bodnar

Jenn Bodnar is the owner of  Yoga Digest and has a genuine belief that yoga can benefit everyone. She is 500ERYT having attended multiple teacher trainings, facilitating yoga teacher trainings and studying and practicing yoga since 1999. Jenn is an avid fitness professional, who has taught and managed group fitness for many years. As a former competitive triathlete, gymnast and dancer Jenn loves the balance of strength, flexibility, perseverance and freedom that yoga provides. She is mom to three awesome young men and loves being active and outdoors with her family and friends. Jenn oversees LifePower Yoga studio in North Dallas, is a self proclaimed health food chef and hopes to leave a positive footprint by inspiring others to choose happiness. “Watching people grow through yoga is one of the most amazing miracles to witness.”