Metta is a Pali word that means “loving kindness.” A metta meditation is a practice of directing loving kindness towards others and oneself. Here are a few versions that you’re welcome to listen to and share with anyone else you’d like:
- 30 minutes with ambient nature sounds in the background
- 30 minutes, vocals only
- 45 minutes, vocals only (same script, longer pauses between prompts for deeper practice)
I hope you find it of great benefit to you. This is my first time recording a guided meditation, so I hope you’ll share your feedback and ideas with me! I recorded it on a MacBook Pro using GarageBand and a Samson Q2U handheld microphone. The ending bell and ambient forest background sounds are both public domain, courtesy of the fine folks at FreeSound.org.
I decided to use a bit of a very quiet nature track in the background to replicate what this might sound like if I had recorded it at a place like Cochise Stronghold Retreat rather than my apartment in San Francisco. Otherwise the absolute silence interspersed with my voice every minute or two might have been too jarring.