Loving-Kindness Meditation
Learn a self-guided metta practice that repeats kind wishes for yourself, loved ones, neutral people, difficult people, and all beings.
How the practice works
Quietly repeat a phrase such as “May I be at ease,” then extend the same wish to a loved one, a neutral person, or all beings when that feels appropriate.
A gentle starting sequence
Start with yourself or someone who naturally evokes warmth for two to five minutes. If a category feels difficult, return to a neutral person or the breath.
These self-guided practices are educational. Adjust or pause if they are uncomfortable and seek qualified support for health concerns.
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