A Meditation Practice for Compassion (Metta)
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At the heart of every spiritual path is the longing to love—and to be loved—more fully. To open the heart not only when it’s easy, but also when it’s hard. Metta, or loving-kindness meditation, is a practice that gently stretches the boundaries of our compassion, softens our inner voice, and awakens the deep well of love that lives within us all.
In Metta meditation, we offer loving-kindness in a specific sequence. First to ourselves, then to someone we love easily (a dear friend, a child, a pet). Next, to someone we feel neutral about. And finally, to someone we find difficult. With each offering, the heart expands. With each phrase, we become more available to the full spectrum of our humanity.
What Are the Origins of Metta Meditation?
Metta comes from the ancient Pali language, and translates roughly to loving-kindness, benevolence, or friendliness. The roots of the practice are found in early Buddhist teachings, specifically within the Theravāda tradition, and are described in the Pali Canon.
According to the texts, the Buddha introduced the Metta practice as an antidote to fear and conflict. Monks were experiencing distress while meditating in the forest, and he taught them to radiate loving-kindness to all beings as a way of transforming their environment and their minds. The practice was designed not only to bring peace to the practitioner, but also to ripple outward—to animals, humans, even perceived enemies.
So yes, Metta is a Buddhist practice, though it has since become a widely respected and secular tool for compassion, emotional healing, and mindfulness around the world.
How to Practice Metta Meditation
The essence of Metta lies in the simple repetition of loving phrases, offered inwardly as a kind of prayer or intention. You can practice in silence or listen to a guided version. (Tune into my guided Metta: Loving Kindness Meditation here.)
Here’s a basic structure to follow:
Start with yourself.
Gently close your eyes and place a hand over your heart. Repeat silently:May I be happy. May I be healthy. May I be safe. May I live with ease.
Send love to someone you love easily.
Picture their face, and repeat:May you be happy. May you be healthy. May you be safe. May you live with ease.
Send love to someone you feel neutral about.
This could be a grocery clerk, a neighbor you don’t know well, or someone you pass on the street.May you be happy. May you be healthy…
Send love to someone who is difficult for you.
This can be challenging, so move gently. You’re not excusing harm—you are freeing your heart from the weight of resentment.May you be happy. May you be safe. May you live with ease.
You can expand this practice to include entire communities, groups, or even the whole planet. With time, your capacity to love grows, not as a performance, but as a quiet power.
The Medicine of Loving-Kindness
In a world of division, Metta is radical.
In a culture of speed, it is softening.
In a life that often forgets gentleness, it is a return.
Through Metta, we become compassion.
We rewire the nervous system. We soften the inner critic. We begin to see the world—and ourselves—with new eyes.
This practice simply invites us to be present. To feel. To extend kindness—especially when it’s hard.
Ready to begin? Listen to my guided version of Metta meditation here.
Let your heart become a field of blessing.
Let compassion lead.
Looking for more meditation and spiritual practices? Consider joining us in the Way of the Priestess Initiation program.
