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Loving-Kindness Meditation
Loving-kindness meditation uses metta phrases to cultivate goodwill toward self and others—useful for social stress and harsh self-talk.
Loving-kindness meditation (metta) repeats short phrases wishing safety and ease for yourself, then others—friend, neutral person, difficult person, all beings. It targets social stress and self-criticism more than breath counting alone.
Ten to twenty minutes seated works; shorter blocks still help when practiced daily.
Common questions
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Who should you start metta with?
Begin with yourself or an easy loved one if self-directed phrases feel awkward. Expand to neutral and difficult people only after the practice feels steady—not on day one.
Related terms
Put Loving-Kindness Meditation into practice
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