Metta Meditation for Ukraine

In times of world distress, I often turn to the metta meditation. This practice can bring a sense of connection and even transmute some feelings of despair or helplessness into a sense of empowerment and action. It is quick, can be repeated often, and you can adapt it to words that resonate best for you.


Say each of these lines out loud or to yourself:

  • May I be safe, happy, healthy, and free.

  • May [a person you know who is directly impacted by attacks in Ukraine - if you don't know someone personally, choose someone empathetically impacted by the crisis] be safe, happy, healthy, and free.

  • May [a person or group you don't know personally but saw/read about in the news or can imagine for whom you feel empathy - children, families, fighters, first responders, hospital workers, refugees, transportation workers, international aid workers, reporters, Russian protestors, many others. Choose one group and concentrate on them, come back and repeat for another group later.] be safe, happy, healthy, and free.

  • May [a person or group who you see as the transgressors -- Russian political leaders causing the pain. This is the difficult one, so try to think of it as holding up your strong light to the shadows. It also reminds you that you can reach into your own ability to "be the change you want to see in the world" even in the midst of your own anger, grief, outrage, and pain.] be safe, happy, healthy, and free.

  • May all beings on Earth be safe, happy, healthy, and free.

Spend a few moments sitting in quiet between each group and at the end. It is a powerful meditation I encourage you to come back to often.


If you would like to help the Ukrainian people further, there are many hard-working organizations you can support. I recommend this one: Razom.


Related Posts

See All

I have experienced that a profound shift in your day can happen by taking one minute or less to focus on something you are grateful for...