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Loving-Kindness Meditation (Metta)

mindfulness · easy · 10-20 min/day

What is Loving-Kindness Meditation (Metta)?

Practice of directing warm, kind-hearted thoughts and well-wishes toward yourself and others in expanding circles. Shown to increase social connectedness, reduce anger and depression, relieve pain, and cultivate compassion.

Is there evidence for it?

EVIDENCEstrong

How do you do Loving-Kindness Meditation (Metta)?

  1. 1.Sit quietly and begin by directing kind phrases toward yourself: 'May I be happy, may I be healthy, may I be safe'
  2. 2.Extend to someone you love, then to a neutral person, then to a difficult person, then to all beings
  3. 3.Genuinely try to feel the warmth behind the words — visualization of each person's face helps
  4. 4.Practice for 10-20 minutes; even brief sessions (5 min) show measurable effects on positive emotions
  5. 5.If feelings of warmth don't arise naturally, that's okay — the intention and repetition are what matter

How long does it take?

10-20 min/day.

Is it hard to start?

easy.

PRACTICE ITSelf-kindness — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Buddhist tradition; Sharon Salzberg (Lovingkindness); Barbara Fredrickson research; systematic review shows positive effects on mental health
meditation · compassion · social-connection · positive-emotions · kindness
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.