Meditation
Loving-Kindness Meditation (Metta)
Loving-kindness meditation, Metta, is a heart-centred practice of extending quiet, steady goodwill first to yourself and then outward to others.
- Type
- Meditation
- Duration
- 10-15 min
- Suits
- Vata, Pitta, Kapha
05:00
How to practise
- Sit comfortably with a straight spine and the eyes gently closed.
- Take a few slow breaths and let the body settle.
- Bring to mind a feeling of kindness toward yourself, wishing yourself peace and ease.
- Silently offer simple wishes, such as 'may I be well, may I be at ease'.
- Picture someone you care for and extend the same warm wishes to them.
- Widen the feeling outward to friends, acquaintances, and all beings.
- Rest in the warmth for a while, then sit quietly before opening the eyes.
Traditionally valued for: Softens the heart and brings a feeling of warmth and goodwill.