Loving Kindness (Metta)

Best For

Benefits

• Increases positive emotions
• Reduces anger and resentment
• Builds empathy and compassion
• Improves social connection
• Lowers depression symptoms

How It Works

Silently repeating phrases of goodwill, the practitioner first directs loving kindness to themselves, then loved ones, neutral people, difficult people and finally all beings.

Step-by-Step Guide

1. 1

   Sit comfortably, close eyes, settle the breath

2. 2

   Silently repeat: 'May I be happy, healthy, safe, at ease'

3. 3

   Feel the warmth of these wishes for yourself

4. 4

   Extend the same phrases to a loved one

5. 5

   Extend to a neutral person, then a difficult person

6. 6

   Finally, extend loving kindness to all beings everywhere

Common Mistakes

• Forcing feelings that aren't there
• Skipping self-compassion
• Rushing to difficult people
• Judging yourself for not feeling loving