Day 9 — Kindness

foundations

Guided · 9 min

8:51

remaining

0:008:51

A first taste of loving-kindness — metta practice. You will not need to feel anything. You just need to aim the phrases.

Type

meditation

Best Time

Any time

Duration

9 min

Mode

Guided

Phases

1Welcome back14s

2Framing5s

3How it works15s

4Three targets13s

5The phrases14s

6Sit14s

7Pre-practice5s

8Yourself2m8s

9Someone easy1m53s

10Neutral person1m47s

11Back to yourself55s

12Closing13s

Benefits

Introduces loving-kindness practiceReframes kindness as direction, not feelingExpands attention beyond self

About This Practice

A first taste of loving-kindness — metta practice. You will not need to feel anything. You just need to aim the phrases.

Introduces loving-kindness practice

Reframes kindness as direction, not feeling

Expands attention beyond self

If directing kindness at yourself feels hard, that is extremely common. Keep practising — the discomfort itself is useful information.