Loving-kindness
Offer kind wishes to yourself and to others.
For yourself
May I be safe.
Nicely done
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How to do it
- Choose who to send kindness to: yourself, someone you love, someone you hardly know, someone difficult, or everyone.
- Picture them, or simply hold them in mind.
- Read each phrase silently as it appears, letting it ride on the out-breath.
- If no warm feeling comes, that is okay. The intention is the practice.
Why it can help
Loving-kindness, or metta, is a traditional meditation for deliberately growing warmth and goodwill. Repeating kind phrases, starting with yourself or someone easy to love, can soften self-criticism and make it a little easier to meet other people, and yourself, with patience.
- If starting with yourself feels hard, begin with someone you love easily, like a friend or a pet.
- Edit the phrases under Customize so they sound like you.