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
- 01
Sit comfortably and settle with a few breaths.
- 02
Bring yourself to mind and silently repeat: 'May I be safe. May I be healthy. May I be happy. May I live with ease.'
- 03
Bring to mind someone you love and offer the same wishes: 'May you be safe…'
- 04
Then a neutral person — someone you see but don't know well.
- 05
Then, if ready, someone you find difficult.
- 06
Finally, extend the wishes to all beings everywhere.
- 07
Rest for a moment in whatever feeling is present.
Make it work for you
Small adjustments make the biggest difference. Keep every breath comfortable.
Tips
- Feelings don't have to appear — the intention is the practice
- Choose phrases that feel natural to you
Common mistakes
Forcing warm feelings or starting with the most difficult person.
Why practise it
Studied for increasing positive emotions and feelings of social connection.
In the tradition
Maitri appears in Yoga Sutra 1.33 as one of four attitudes that bring clarity of mind.
Practise with care
Safety
If self-directed phrases feel hard, start with a loved one or a pet.
Educational guidance, not medical advice. If you are pregnant or managing a heart, lung, blood-pressure or mental-health condition, check with a qualified professional first.
Questions
What if I feel nothing?
That's normal. Keep repeating the phrases with sincerity; feelings often come with time.
Keep exploring
All meditationsBreath Awareness Meditation
The simplest meditation: rest your attention on the breath and gently return each time the mind wanders.
Mindfulness Meditation
Open, non-judging awareness of breath, body, sounds and thoughts — what mindfulness is and how to practise it.
So Hum Mantra Meditation
Silently link 'So' with the inhale and 'Hum' with the exhale — a natural, breath-based mantra meditation.