10-min Metta meditation for dealing with difficult people.

Struggling with a difficult person? Not sure how to take that love you feel on your mat into your life when it comes to people who are just plain hard to love? Then metta is the perfect meditation for you. Change your mindset in just ten minutes.

You can find a full metta practice below. Or if you’ve got 15 minutes, here’s a video of me guiding this meditation at Pranalife Yoga Teacher Training:


Your Metta Meditation Guide

To begin, set yourself 10 minutes to be undisturbed and do what you need to be comfortable (take your shoes off, throw on a sweater, etc.0. Then, sitting or standing, turn your attention to your breath without needing to change it in any way; simply watch it flow in and out of you. Take your time with each step of this meditation – it’s a good one.

Love Yourself First

First, imagine you are sitting/standing across from yourself. Take a moment to look into your own eyes. When you’re ready, say to yourself:

May you be at ease in the world.

May you feel safe and strong.

May you forgive, and be forgiven.

May you love, and be loved.

Rest in that moment.

Love Someone Easy to Love

In a few breaths, imagine now that someone you love deeply is sitting/standing across from you, where you yourself just were. Gaze into her/his eyes and make a connection. When you’re ready, say to this person:

May you be at ease in the world.

May you feel safe and strong.

May you forgive, and be forgiven.

May you love, and be loved.

Enjoy the feeling.

Let Love Flow to Others

In a few breaths more, imagine that someone who casually crosses your path (a teacher, a barista, the cashier at your local grocery) is now just across from you. Make eye contact and settle into that space. When you’re ready, say to this person:

May you be at ease in the world.

May you feel safe and strong.

May you forgive, and be forgiven.

May you love, and be loved.

Allow the image of that person to leave, and take a few breaths to feel centred again.

Love When It’s Hard

Now, bring to mind someone who is difficult to love. You don’t have to go for the jugular here; just someone with whom you struggle. Feel as though that person has taken a seat across from you. Look them in the eye. Allow feelings to come and go while you stay rooted in the movement of your breath and the safety of your own space.¬†When you’re ready, say to this person:

May you be at ease in the world.

May you feel safe and strong.

May you forgive, and be forgiven.

May you love, and be loved.

Sit with the thoughts and feelings that come and go for as long as you need. Then, let that person go and return to the movement of your breath. Feel yourself safe, and perhaps repeat the metta practice for yourself again.

Gently inhale, exhale.

Metta meditation with Pranalife Yoga May you be at ease in the world/ may you feel safe and strong; may you forgive and be forgiven; may you love and be loved.

Keep metta in your mind longer, with this Spotify playlist.

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