Meditation · Compassion
Loving-Kindness (Metta) Meditation
Wishing wellness in expanding circles — self, benefactor, friend, neutral, difficult, all
The traditional metta practice: extend goodwill in expanding circles — self, benefactor, friend, neutral person, difficult person, all beings. The phrases are the vehicle; the intention is what does the work.
Traditional phrases (adapt to your language)
- May I be safe
- May I be healthy
- May I be at ease
- May I live with joy
Circles (spend a few minutes each)
Circle
Person / group
What arose
Self · benefactor · friend · neutral · difficult · all beings.
If self was hardest, start with the benefactor and circle back
Wish, don't insist
If the wish feels hollow or performative, notice that too — with kindness. The practice is the wishing, not the feeling it produces on any given day.