Loving-kindness (Metta) Meditation

Loving-kindness (Metta) Meditation-

Follow the 6 step instructions here online or print the bookmark instructions below to have on hand while reading together.

1. Prepare

   Complete both parts; a “Preparation for Caregiver/Parent” and a “Preparation Together” practice. View instructions on “Prepare” page.

2. Read

   Read the book.

3. Mindful Moment

   (Ask if your young ones are willing to send some love and kindness to ourselves, others, and a difficult character in the book. With permission, invite them to find a comfortable position and when it feels comfortable, close eyes.)

   Begin by bringing an awareness to the chest. Imagine a warm feeling or maybe a favorite color to grow in the chest area which expands and fills your entire body.

   (Linger for a few breaths.)

   Then imagine a circle of safe family and friends surrounding you. Allow that warm tender feeling or color to flow from you to family, friends, and back to you. Let this feeling touch and move to each family member, friend, and back to self.

   (Linger for a few breaths)

   Next imagine people you do not know very well but see them often. Maybe a mail delivery person, grocery store worker, or a neighbor in a larger circle around the family and friends. If you feel comfortable, allow the loving-kindness energy or color flow to these people you do not know as well. Let this feeling move to each person and back towards self.

   (Linger for a few breaths)

   Now bring the story to mind. Think of a character that was a little bit hard to get along with. If you feel comfortable and safe, try sending some of the warm loving-kindness or color to this difficult character. If you do not feel comfortable that is okay too. You may decide to keep sending loving-kindness to yourself, family, friends, and everyday people.

   If you decide to send loving-kindness gently to the difficult character, let this warm feeling or color touch this difficult character.

   (Linger for a few breaths.)

   Now begin to say goodbye to the difficult character. (Pause for a breath) Then imagine a goodbye to the everyday people. (Pause for a breath) Imagine waving goodbye to family and friends. (Pause for a breath)

   Center the warm loving kindness back to your chest.

   (Rest for a minute or so.)

   Slowly come back to our shared space. Wiggle fingers and toes. Open eyes and gently raise the body back to sitting.

4. Share

   What was it like to share or not share loving-kindness? What does sharing loving-kindness look like in our daily lives?

5. Offer

   Offer gratitude for sharing in practice. View “Offer” page.

6. Rest

   Let go of the practice in a way that feels right to each child in the moment. View “Rest” page.