Loving-Kindness (Metta) Meditation
Compassion practice directing well-wishes toward self and others
Loving-Kindness or Metta meditation involves systematically directing wishes of well-being toward yourself, loved ones, neutral people, difficult people, and all beings. This practice directly cultivates compassion, reduces anger and resentment, and improves relationships. Unlike passive meditation, it's active and emotionally engaging. Research shows it reduces anxiety, increases happiness, and improves social connection. It's particularly powerful for self-criticism and relational healing.
Jak zacząć
- 1Sit comfortably and bring to mind someone you love easily
- 2Silently repeat: 'May you be safe, may you be happy, may you be healthy, may you live with ease'
- 3Feel the genuine wishes underlying each phrase
- 4Gradually extend these wishes to yourself, neutral people, difficult people, and all beings
- 5Return to phrases anytime your mind wanders
- 6Practice for 20-30 minutes regularly
Co będziesz potrzebować
- Comfortable seatNiezbędneZa darmo
- Optional: meditation cushionPrzydatne~$50
Gdzie się uczyć
Plot twisty
Sposoby na urozmaicenie, gdy podstawy się znudzą.
- Practice on behalf of someone you're in conflict with
- Combine with journaling about feelings of compassion
- Share loving-kindness practice with a meditation group
The emotional engagement and repeated phrases create natural focus. Excellent for self-compassion work.
Metta meditation originated in Buddhist traditions and is explicitly taught in the Pali Canon as a direct antidote to anger and ill-will.
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