Loving kindness meditation, called metta in the Buddhist tradition, is a practice of offering warm wishes, first to yourself and then, step by step, to others.
The four phrases
Many teachers use simple phrases like these. Feel free to adjust the words so they feel natural to you.
- May you be safe.
- May you be happy.
- May you be healthy.
- May you live with ease.
A ten minute practice
- Sit comfortably and take a few slow breaths.
- Offer the phrases to yourself, using "I" instead of "you".
- Picture someone you love and offer the phrases to them.
- Picture someone you see often but do not know well, like a neighbor.
- Widen the circle to everyone in your town, then everyone everywhere.
- Rest for a moment in the feeling of warmth.
Gentle tips
If the warmth does not come right away, that is fine. The intention itself is the practice. Pair this with a simple mudra or practice in your meditation corner.
Meditation is a practice for calm and reflection. It is not a replacement for professional care.
From the Infused Lights shop
Meditation essentials from the shop.
Questions people ask
What is metta?
Metta is the Buddhist name for loving kindness, a practice of offering warm wishes.
Who do I start with?
Most practices begin with yourself, then someone you love, then widen the circle.
What if I do not feel anything?
That is fine. The intention itself is the practice.
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