Loving-Kindness Meditation (Metta)
Loving-kindness meditation cultivates goodwill by silently repeating kind wishes, first for yourself, then gradually for others — including people you find difficult. In the Yoga Sutras, maitri (friendliness) is listed as a way to keep the mind clear and calm.
- Time
- 10–20 minutes
- Level
- Beginner
- Position
- Seated
- Best for
- Compassion, self-kindness, difficult relationships
Step by step
How to practise
- 1
Sit comfortably and settle with a few breaths.
- 2
Bring yourself to mind and silently repeat: 'May I be safe. May I be healthy. May I be happy. May I live with ease.'
- 3
Bring to mind someone you love and offer the same wishes: 'May you be safe…'
- 4
Then a neutral person — someone you see but don't know well.
- 5
Then, if ready, someone you find difficult.
- 6
Finally, extend the wishes to all beings everywhere.
- 7
Rest for a moment in whatever feeling is present.
Best for
Compassion, self-kindness, difficult relationships
Why practise it
Studied for increasing positive emotions and feelings of social connection.
Make it work for you
Tips & common mistakes
Tips
- Feelings don't have to appear — the intention is the practice
- Choose phrases that feel natural to you
Watch out for
Forcing warm feelings or starting with the most difficult person.
Good to know
Questions
What if I feel nothing?
That's normal. Keep repeating the phrases with sincerity; feelings often come with time.
Maitri appears in Yoga Sutra 1.33 as one of four attitudes that bring clarity of mind.
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- 108-bead mala One bead per mantra or breath; one round is 108. View on Amazon
- Lavender eye pillow Gentle weight and darkness to help the eyes and mind settle. View on Amazon
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