Loving-kindness meditation (Metta)
A traditional Buddhist practice, widely taken up in contemporary psychology, for cultivating active loving-kindness toward yourself and then toward an ever-widening circle.
Getting settled
Sit comfortably, back straight without stiffness, eyes closed or gaze resting on the floor. Take three full breaths to settle into the present moment.
The four circles
Silently repeat, slowly, the same phrases for each of the following circles, leaving a few breaths between each line:
May you be happy.
May you be at peace.
May you be free from suffering.
1. Yourself
Always start with yourself. Say these phrases to yourself ("may I be happy..."). This first circle is often the hardest, yet it's the condition for goodwill toward others to be sincere rather than forced.
2. A loved one
Picture a specific face, someone for whom love is easy and obvious. Address the same phrases to them.
3. A neutral person
Think of someone you regularly cross paths with without any particular emotional bond, a neighbor, a shopkeeper. Address the same loving-kindness to them. This is often where the practice most widens your capacity for openness.
4. A widened circle
Finish by gradually widening the circle: the people around you, your city, then, if you wish, all beings without distinction.
Duration and frequency
Five to ten minutes are enough for a daily practice. The four circles can also be spread over different days if time is short, what matters is regularity rather than length.
A variation for two
This meditation can also be practiced with a partner, sitting face to face or side by side: each person silently forms the phrases for the other while receiving them at the same time. This simultaneous sharing often deepens the experience.