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Virtual Loving Kindness (Metta)

A guided meditation where participants direct positive thoughts toward themselves, their colleagues, and the wider community. It builds emotional intelligence and fosters a culture of empathy within the team.

5-10 min2-100 peopleEasy
When to Use

Use to close a difficult project or to strengthen team bonds during periods of high stress.

How It Works

Solves: Interpersonal conflict, silos, or lack of empathy within a team.

Step-by-Step Instructions
Follow these steps to facilitate this method
  1. 1

    Step 1: Guide participants into a relaxed seated position with eyes closed. (1 min)

  2. 2

    Step 2: Direct them to send a silent 'well-wish' to themselves. (1 min)

  3. 3

    Step 3: Direct them to send a 'well-wish' to someone else on the call. (2 min)

  4. 4

    Step 4: Expand the wish to the whole team and the world. (2 min)

  5. 5

    Step 5: Gently bring the group back to the room. (1 min)

Facilitator Tips
  • Use a script if you aren't comfortable ad-libbing meditation.
  • Keep the language secular and professional.
Variations
  • Have participants type a 'shout-out' or positive wish for a colleague in the chat afterward.
Source: Traditional MeditationLearn more