Metta Practice
Cultivate compassion and love for yourself and others through this heart-opening meditation practice.
📖 How to Practice Metta
Getting Comfortable
Find a comfortable seated position. Close your eyes gently. Take a few deep breaths to settle in. Place your hand on your heart if it feels comfortable. This simple gesture can help connect you with feelings of warmth and compassion.
Starting with Yourself
Begin by directing loving-kindness toward yourself. This can be challenging, but it's essential. Imagine yourself surrounded by warm, loving light. Silently repeat the phrases of loving-kindness for yourself, feeling them deeply in your heart.
Expanding to Loved Ones
Once you feel a sense of warmth toward yourself, bring to mind someone you love deeply - a family member, friend, or mentor. Picture them clearly and send them the same loving wishes you sent to yourself.
Expanding Further
Gradually expand your circle of compassion: to neutral people (like a neighbor or cashier), to difficult people, and eventually to all beings everywhere. With each expansion, maintain the same sincere wishes for happiness and peace.
Closing the Practice
End by returning to yourself, acknowledging the compassion you've generated. Take a few deep breaths, feeling the warmth in your heart. Slowly open your eyes when ready, carrying this loving-kindness with you.
⏱️ Meditation Timer
For Yourself
May I be happy and peaceful
Recommended: Start with 15 minutes and gradually increase
💝 Traditional Metta Phrases
For Yourself
- May I be happy and peaceful
- May I be healthy and strong
- May I be safe and protected
- May I live with ease
For a Loved One
- May you be happy and peaceful
- May you be healthy and strong
- May you be safe and protected
- May you live with ease
For a Neutral Person
- May you be happy and peaceful
- May you be free from suffering
- May you experience joy and contentment
- May you be well
For All Beings
- May all beings be happy and peaceful
- May all beings be free from suffering
- May all beings experience love and compassion
- May all beings live in harmony
Note: Feel free to modify these phrases to resonate with you personally. The most important thing is that the words feel genuine and heartfelt.
💡 Practice Tips
- Start with yourself - self-compassion is the foundation of extending love to others.
- If you find it difficult to feel loving-kindness for yourself, imagine yourself as a young child.
- Visualize each person clearly and connect with a genuine feeling of warmth before moving on.
- It's okay if emotions arise - tears, joy, or even resistance are all natural.
- Don't force feelings - the intention alone is powerful even if emotions don't immediately arise.
- Practice regularly for the best results - even 5 minutes daily can create positive changes.
- When directing metta to difficult people, start with those who are only mildly difficult.
- Remember: you're cultivating a quality, not seeking a specific feeling or outcome.