Loving-Kindness Meditation
Mettā comes from Buddhist cultivation of goodwill; translations and phrase forms vary by tradition.
This educational practice does not diagnose, treat or guarantee an outcome. Stop when needed and seek qualified support where appropriate.
Origin and scope
Mettā comes from Buddhist cultivation of goodwill; translations and phrase forms vary by tradition.
Posture and setup
Choose a physically sustainable position, keep choice available and begin with a modest duration.
Step 1
Begin with a person or creature for whom goodwill feels uncomplicated.
Step 2
Use a simple wish for safety, steadiness or freedom from hostility.
Step 3
Notice resistance without pretending to feel warmth.
Step 4
Widen the circle gradually while preserving real boundaries.
Step 5
Close by returning to the body and ordinary surroundings.
Obstacles and safety
Do not use mettā to pressure forgiveness, reconciliation or contact with someone unsafe.
Next practice
Repeat briefly, note what actually occurred, and seek an appropriately qualified teacher when questions exceed this introduction.
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