Cultivating Loving Kindness

Metta bhavana or Loving Kindness meditation comes from the Buddhist tradition, but is a way of cultivating kindness for the world around us that anyone can practice. Taking a few minutes to connect with yourself, and the world around you, encourages us to feel present. During pregnancy and motherhood, it all starts with being present. So much of what we do as parents is done in service to someone other than ourselves.  I have found that starting or ending my day with loving thoughts of my children and partner allow me to stay (or return to) a place of thankfulness for all that I have despite the challenges of toddlerhood.

Below is a modified version of a Loving Kindness Meditation well suited for Pregnancy and Parenthood.  Find a quiet place and repeat the meditation to yourself. Try visualizing each individual as you move through the meditation.

Loving Kindness Meditation


Towards yourself (Both hands rest on heart)
May I be happy
May I be healthy
May I continue to grow and change
May I feel loved and supported


Then towards your partner or a member of your support system
May you be happy
May you be healthy
May you continue to grow and change
May you feel my love

Then towards the baby (Both hands rest on belly)
May you be happy
May you be healthy
May you continue to grow and change
May you feel my love

Then towards the family (including other members) (One hand on heart and one hand on belly)
May we be happy together
May we all be and stay healthy
May we all continue to grow and change
May we share love together