Loving Kindness Meditation

About This Class

This brief seated meditation led by Melissa Mercedes introduces the traditional Metta (Loving Kindness) practice in an approachable, step-by-step format. Students settle into Easy Pose — with an optional block for support — and begin by anchoring awareness to the breath before drawing attention to the heart center. The core of the session involves slowly and intentionally repeating four phrases ("May you be happy, safe, strong in mind and body, and at ease") directed progressively toward oneself, a person of gratitude, a neutral acquaintance, and someone with whom there has been recent conflict, before finally radiating loving kindness outward to all beings universally. The class closes with hands at heart center (Anjali Mudra) and a bow in Namaste. Framed as a tool for cultivating compassion, emotional resilience, and a sense of interconnectedness, this meditation is well-suited for stress relief, anxiety management, emotional grounding, and fostering a mindful, open-hearted outlook for the rest of the day.