Loving Kindness Meditation (Metta)

Metta means loving-kindness. Metta meditation is a form of meditation that connects to bliss or love. This love becomes the anchor of meditation. Metta reminds you that you are not alone but part of the entire creation around you.
In this practice, you send Metta, loving-kindness. to yourself and others.

You start by sending Metta to someone you love because this is the easiest way to feel a sense of open-hearted connection. The meditation then progresses to the difficult people in your life. The final round is to send Metta to yourself.

Set a timer for 2-5 minutes. Sit comfortably, or lie on your back.
Begin by anchoring your mind, focusing on your breath, or maybe you notice your seat where it meets the chair or your spine if you are lying on your back.
Think of someone you love, or maybe a pet. Repeat the phrases:
“May they be happy.”
“May they be healthy.”
“May they be safe.”
“May they be at ease.”
Now think of someone you don’t know well but may see often. See if you can repeat the phrases with the same sense of love you had for someone close to you.
Now think of someone who may be difficult. Then, try repeating the phrases with the same heartfelt joy and love.
Finally, offer loving-kindness to yourself.

If you lose focus at any point in the meditation, guide your way back to your breath and pick up where you left off with the meditation.