Back to all resources

Loving-Kindness Meditation – 9 min

Build warmth and self-soothing with this guided metta practice from UCLA Mindful.

Loving-kindness (Metta) meditation cultivates feelings of warmth, goodwill, and compassion towards oneself and others.

Instructions:

  1. Find a Comfortable Posture: Sit or lie down comfortably.
  2. Focus on Yourself: Begin by silently repeating phrases of loving-kindness to yourself. For example:
    • 'May I be happy.'
    • 'May I be healthy.'
    • 'May I be safe.'
    • 'May I be free from suffering.'
  3. Expand to Others: After a few minutes, extend these wishes to:
    • A Loved One: Someone easy to love.
    • A Neutral Person: Someone you don't have strong feelings for.
    • A Difficult Person: Someone you find challenging.
    • All Beings: Extend to all living beings.
  4. Feel the Intent: Focus on the intention behind the phrases, not just the words. Allow feelings of warmth to arise.
  5. Conclude: Gently release the phrases and rest in awareness.