Metta Loving-Kindness Meditation
Learn metta. Cultivate love and compassion. Change your life.
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Mettā (Pali) or maitrī (Sanskrit):
benevolence, loving-kindness, friendliness,
amity, goodwill, active interest in others.
Metta loving-kindness or compassion meditation, is deeply rooted in Asian traditions.
It’s often observed in a communal setting where monks chant mantras for the well-being of others.
But you don’t need to be part of a large group or follow religious rituals to engage in this form of meditation.
The beauty of metta meditation is its simplicity.
Metta loving-kindness helps us step out of our usual thought patterns and consider the experiences of others. It’s like opening a window in a stuffy room, letting in fresh air that brings peace and calmness.
This practice is especially beneficial for those struggling with self-criticism or negative self-talk. It encourages us to cultivate kindness and compassion toward ourselves, which can improve mental well-being.
Let’s get started.
Find a quiet and comfortable place to sit, preferably with your back straight and feet planted firmly on the ground.
Close your eyes and take a few deep breaths, allowing yourself to relax into the present moment.
Now, bring to mind someone you care about deeply—a friend or family member. Visualize them in your mind’s eye, smiling and happy.
As you focus on this person, repeat silently to yourself:
May you be happy.
May you be free from suffering.
May you be at peace.
May your heart be full of love and joy.
Repeat these phrases as often as needed until you feel genuine warmth and love toward this person.
Next, think of someone you have neutral feelings about, someone you see regularly but with little interaction, like your mail carrier or neighbor.
Once you have this person in mind, hold them in your thoughts and repeat the following phrases (or any you want) to yourself, genuinely wishing them goodwill.
May you be happy.
May you be free from suffering.
May you be at peace.
May your heart be full of love and joy.
Now, let’s move on to a more challenging step: thinking of someone you have conflict or tension with.
You will probably feel resistance or discomfort, and that’s okay.
See if you can push through. It’s helpful for me when I imagine the person as an innocent baby or small child,
As you think of this person, repeat the phrases:
May you be happy.
May you be free from suffering.
May you be at peace.
May your heart be full of love and joy.
Next, we will extend this practice even further by sending loving-kindness to all beings in the world.
As you repeat the phrases, imagine yourself surrounded by all living beings and sincerely wish for their happiness, freedom from suffering, peace, and love.
Visualize sending a bright light or energy toward them as you say these phrases.
May you be happy.
May you be free from suffering.
May you be at peace.
May your heart be full of love and joy.
And finally, send loving-kindness to yourself.
As you say the phrases, imagine sending love and positivity toward every aspect of yourself—your body, mind, heart, and soul.
May I be happy.
May I be free from suffering.
May I be at peace.
May my heart be full of love and joy.
Take three deep breaths. Allow the feeling of loving-kindness to fill your being and radiate outward.
Practicing this meditation regularly can cultivate more compassion toward others and yourself. Let us carry this loving energy with us as we continue our day.
Bonus: Sam Harris has an introduction and guided loving-kindness meditations you can access during a 7-day trial.
You can also find guided meditations on YouTube.
What’s your experience with metta meditation? Let us know in the comments.