Meditation: Loving-kindness (metta)

Loving-kindness (metta) is a 20–30 min practice for compassion / social emotion. The method is to repeat well-wishes for self, a supportive person, a neutral person, then others. It is intended to cultivate warmth, goodwill, and less self-criticism; unlike the other techniques here, emotion-focused rather than concentration-focused.
Relaxation

Guided Loving Kindness Meditation

22 min · EN

At a glance

Reps & Sets
30min Reps
Difficulty
Easy
Exercise Type
Meditation
Muscle Group
Mind

Why this exercise matters

Loving-kindness meditation deliberately trains warmth and goodwill, making it distinct from techniques centered mainly on attention or bodily calm.
  • Positive emotion — Repeated benevolent phrases can cultivate a warmer emotional tone instead of only reducing negative arousal.
  • Self-compassion — Directing goodwill inward offers a structured response to harsh self-criticism and setbacks.
  • Social connection — Including other people can strengthen empathy and a felt sense of connection.
  • Conflict recovery — The practice creates psychological distance from resentment and may support more constructive responses.

How to perform

Choose a position that is alert but sustainable; comfort supports attention and is not a test of flexibility.
  1. Settle — Decide on 20–30 min and notice the contact points of the body.
  2. Method — Repeat well-wishes for self, a supportive person, a neutral person, then others.
  3. When attention shifts — Apply the method again without treating distraction as failure.
  4. Closing — Notice mood, body tone, and attention before moving on.
  5. Scaling/safety — Begin with an easy recipient; do not force positive feelings.

What to avoid

Meditation is a supportive practice, not a guaranteed treatment outcome. It should be adjusted when attention to inner experience increases distress.
  • Scaling — Begin with an easy recipient; do not force positive feelings.
  • No forcing — Do not demand a blank mind, a particular emotion, or immediate relaxation.
  • Grounding — Open the eyes, feel external contact points, or stop if you feel flooded or disconnected.
  • Support — Persistent adverse experiences warrant guidance from a qualified, trauma-aware professional.
  • Too difficult too soon — Starting with a painful relationship can trigger resistance rather than warmth; begin with yourself, a benefactor, or a neutral person.

Target Muscle