Loving-Kindness Meditation (Metta)
Loving-kindness meditation, also known as metta, is an ancient practice of generating feelings of warmth and goodwill toward yourself and others. Research shows it increases positive emotions, reduces self-criticism, decreases social anxiety, and builds empathy. The practice involves silently repeating phrases of well-wishing.
Step by Step
Sit comfortably with your eyes closed. Place a hand over your heart if it helps.
Begin with yourself: silently repeat "May I be happy. May I be healthy. May I be safe. May I live with ease."
Feel these wishes settling into your heart. Spend 2-3 minutes here.
Think of someone you love. Send them the same wishes: "May you be happy..."
Expand to a neutral person — someone you see regularly but do not know well.
Optionally, extend to someone you find difficult (an act of courage, not condoning).
Finally, expand to all beings everywhere: "May all beings be happy..."
Tips
- *If the phrases feel empty at first, that is normal. The intention matters more than the feeling.
- *You can modify the phrases to whatever resonates with you.
- *This practice is especially helpful when you are feeling self-critical or lonely.
- *Even 5 minutes of loving-kindness practice can shift your mood.