How to Practice Loving-Kindness Mediation

Looking to nurture more love and compassion—for yourself and others—on a daily basis? Loving-Kindness Meditation is a beautiful, time-tested practice that can help.

Also known as metta in the ancient Pali language, Loving-Kindness Meditation comes from the Buddhist tradition and has been practiced for thousands of years. At its core, it involves silently (or aloud) repeating simple phrases that express goodwill and care. These phrases remain the same, but the recipient shifts throughout the meditation—from yourself to others, and eventually, to the world.

Part 1 - Self Love

We begin by offering loving-kindness to ourselves. This is often the hardest—and most important—place to start. Let the words sink in as you repeat them:

May I be filled with loving-kindness

May I be happy 

May I be safe

May I be free 

Take your time. Let the intention behind the words land in your body. If any of the phrases feel out of reach, you’re welcome to adapt them to something more resonant for you.

Part 2 - An Acquaintance

Next, offer the same phrases to someone you know casually—perhaps the barista at your local café or a neighbor you wave to. The key is choosing someone neutral, without strong emotional ties.

Part 3 - A Loved One

In this part, you’ll direct the phrases toward someone you deeply care for. It could be a close friend, family member, or even a pet—someone who easily brings warmth to your heart.

Part 4 - A Challenging Person

Now comes a gentle stretch: offering loving-kindness to someone you find difficult. This doesn’t mean excusing their behavior—it’s simply an opportunity to release tension and open the heart. Go at your own pace. And don’t choose someone who has abused you, you want to pick someone who is mildly irritating.

Part 5 - Community

Extend your well-wishes to a group you belong to—your workplace, your neighborhood, or your local community. Imagine them receiving your kind intentions.

Part 6 - Whole World

Finally, expand your awareness to include all beings everywhere. Picture the entire planet held in a field of compassion as you repeat the phrases one last time.

Loving-Kindness Meditation is a gentle yet powerful way to soften the heart, reduce reactivity, and build emotional resilience over time. If you’d like to try a guided version, I recommend this one by Sharon Salzberg.

May this practice be a source of warmth and healing. 💗