Metta Bhavana
Loving-Kindness Meditation
How to
Sitting quietly, silently offer a set phrase — such as "may you be safe, may you be at ease" — first to yourself, then in turn to someone you love, a neutral person, someone you find difficult, and finally all beings.
Benefits
- Builds warmth and connection toward others and oneself
- Softens self-criticism over repeated practice
- Shown to increase positive emotion even over short daily sessions
Practice
10-20 minutes, spending a few unhurried minutes on each person in turn rather than rushing to cover everyone.
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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.
