Loving-Kindness Meditation (Metta) is a beautiful and heart-opening practice that helps you develop compassion, love, and goodwill—first toward yourself, then toward others.
How to Practice Loving-Kindness Meditation:
Find a Quiet Space:
Sit comfortably with your eyes closed. Take a few deep breaths to settle your mind.
Begin with Yourself:
- Silently repeat gentle phrases like:
- “May I be happy.”
- “May I be healthy.”
- “May I be safe.”
- “May I live with ease.”
- Say them slowly and with feeling.
Extend to Someone You Love:
Picture a loved one and repeat:
- “May you be happy.”
- “May you be healthy.”
- “May you be safe.”
- “May you live with ease.”
Expand to Neutral People:
- Think of someone you feel neutral about (e.g., a neighbor or coworker).
- Send them the same kind wishes.
Include Someone You Have Difficulty With:
- Bring to mind someone you have conflict with.
- Wish them well, even if it feels hard. You’re cultivating inner peace.
Extend to All Beings:
- Imagine sending love and kindness to everyone in the world:
- “May all beings be happy.”
- “May all beings be safe.”
- “May all beings be free.”