Loving-Kindness (Metta) & Compassion Practices
These are the meditations that teach you to wish yourself well — and mean it. They soften judgment, reduce resentment, and build inner safety. You’ll send goodwill to yourself, then to others, even those who challenge you. Not because it’s easy — but because it frees you.
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FAQ
What is Loving-Kindness meditation?
It’s the intentional repetition of kind phrases, wishing well-being for yourself and others.
Is Metta different from compassion?
Metta is friendliness or goodwill. Compassion includes a sense of care for suffering. They overlap but feel distinct.
What phrases do I use?
Common ones include: ‘May I be safe’, ‘May I be healthy’, ‘May I live with ease’. Use words that feel meaningful to you.
Can this help with self-criticism?
Yes. Practicing kindness toward yourself weakens the inner critic and builds emotional resilience.
Do I have to feel loving for this to work?
No. The practice is the repetition — the feeling may grow slowly over time. Intention matters more than emotion.
More in: Meditation Techniques