Loving-Kindness Meditation (Metta Prayer)

Soften inward and reconnect with the gentle, transformative power of universal love. 

In this peaceful practice inspired by the ancient Metta prayer, Dr. Zeal Okogeri guides you through the repetition of traditional phrases of goodwill. You will begin by nurturing kindness for yourself, then expand that compassion to those you care about, and finally to all beings everywhere. This is a foundational practice for anyone looking to dissolve internal negativity and foster a deeper sense of empathy. 

As you breathe into your heart space, you will visualize compassion expanding like warm sunlight—filling your own body with peace before radiating outward to the world around you. This steady glow of kindness eases emotional tension and returns harmony to your inner world. Whether used as a morning reflection to set your intention or an evening ritual to release the day’s friction, this meditation reminds you that compassion is a skill that grows with every practice. 

Ideal for: Morning reflection, cultivating empathy, releasing anger, and global connection.

A Simple Phrase to Carry: “May I be happy. May I be at peace. May I be free from suffering.” 

Duration: 06:38 minutes