What is Loving-Kindness Meditation?
- Jillian Lawrence
- Jun 26
- 1 min read
Loving-kindness meditation (also known as Metta) is a heart-centered mindfulness practice that cultivates compassion—for yourself, for others, and for the world around you. Instead of focusing on the breath or body, this meditation works with intentional phrases that offer goodwill and emotional warmth.
How to Practice:
Find a quiet space and sit comfortably.
Begin by bringing your awareness to your heart, and silently repeat phrases like:
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
After offering these phrases to yourself, expand your focus outward—first to someone you love, then to someone neutral, then to someone you find difficult, and finally to all beings everywhere.
Repeat the phrases slowly, staying connected to the intention behind them—even if the feelings don’t come right away.
This practice and ones like it help soften the inner critic, build empathy, and develop a deeper sense of connection with others. My favourite one to build awareness around is the one towards someone I find difficult. When I feel my chest tighten or my resistance increase, I remind myself that the practice starts with how I am feeling. It's about noticing what's in my body and choosing to feel compassion and love.
There are many different ways to practice Metta, and there is no way to get it wrong. Have fun with it!
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