Metta is a Pali word that means “loving kindness.” A metta meditation is a practice of directing loving kindness towards others and oneself. Here is a free, 30-minute guided metta meditation that I’ve recorded so that I can share it with you. Please feel free to share it with anyone else that you’d like.

This is based almost verbatim on the metta practice described in Upasaka Culadasa’s book, “The Mind Illuminated.” I have recorded this with his permission so that I may offer it freely to everyone.

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 Shure VP83 LensHopper microphone mounted to a table-top tripod several inches from my mouth. 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. Please comment and let me know if I should turn the background sound up, down, or eliminate it entirely.