Loving-Kindness Meditation: A Step-by-Step Guide

What Is Loving-Kindness Meditation?

Loving-kindness meditation (also called metta meditation) is a mindfulness practice focused on cultivating compassion. Through silent repetition of positive phrases, we shift our attention from self-criticism to kindness—first for ourselves, then for others.

The Core Loving-Kindness Phrases

Common phrases include:
- May I be safe.
- May I be happy.
- May I be healthy.
- May I live with ease.

These aren’t requests—they’re offerings. The practice trains the mind to focus on goodwill rather than negativity.

How to Practice Loving-Kindness Meditation: 5 Simple Steps

1. Prepare Your Space

• Sit comfortably in a quiet place
• Close your eyes or soften your gaze

2. Start with Yourself

Silently repeat the phrases, directing them inward:

May I be safe. May I be happy. May I be healthy. May I live with ease.

Tip: Don’t force emotions. The power is in the focused repetition.

3. Extend Kindness to a Benefactor

Visualize someone who has helped you (a friend, teacher, or even a pet). Offer them the same phrases:

May you be safe. May you be happy...

4. Include Your Community

Expand your focus to:
- Friends and family
- Colleagues
- Neighbors

May you all live with ease.

5. Embrace All Beings

Finally, radiate kindness universally:

May all beings everywhere be happy and free from suffering.

Why Practice Loving-Kindness?

Research shows this meditation:
- Reduces stress and anxiety
- Increases emotional resilience
- Strengthens feelings of social connection

Pro Tip: When your mind wanders (it will!), gently return to the phrases without judgment.

Deepen Your Practice

For guided sessions, explore mindfulness apps or workshops with teachers like Sharon Salzberg. Consistent practice—even 5 minutes daily—can transform your relationship with yourself and others.