Uploaded October 2023 | Updated September 2026, 1 week ago

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Please enjoy this 11-minute Metta Meditation.

Before you close your eyes and settle in for this meditation, I’d like to share with you a short excerpt from my book Secrets of Meditation, in which I describe in detail what Metta Meditation is:

In metta bhavana, we concentrate on sending out metta, translated as unconditional loving-kindness, to all living beings. My personal technique is to start with directing thoughts of benevolence, love, and compassion inward.

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