Tara Brach Guided Meditation: Loving This Life - Happiness - Metta (17:05 min.)
Apr 10, 2025
Discover the power of Metta in a guided meditation that promotes warmth and compassion. The practice encourages cultivating presence through loving-kindness, inviting listeners to feel happy and free. Participants engage in visualizations and loving phrases, gently returning to breath and sensations. This approach nourishes well-being and connection, helping embrace life with an open heart.
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Smiling into Presence
- Begin by visualizing a smile, letting it fill your mind and body.
- Soften your eyes, mouth, heart, and belly, allowing a sense of openness and relaxation.
Staying Present
- Anchor your attention to breath, sounds, or bodily sensations to stay present.
- When your mind wanders, gently guide it back to your chosen anchor without judgment.
Loving-Kindness Practice
- Offer yourself phrases of loving-kindness, such as "May I feel happy" or "May I be free."
- Visualize and feel the meaning of these phrases in your body and mind.