Instructions: After your sitting meditation, do this lovingkindness, or metta practice. With a
loving heart as the background, all that we do, all that we encounter will open and flow more
easily. Let your mind be spacious and your heart be kind and soft. Let your body be relaxed.
Say to yourself the following phrases. You begin with yourself because without loving yourself
it is almost impossible to love others.
May I be filled with lovingkindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
As you repeat these phrases, you can picture yourself as a young child or as you are now,
held in the heart of lovingkindness. You are welcome to adjust the words. Repeat the phrases
over and over, letting the feelings come fully into your bodymind.
At times it may feel rote or awkward, or even bring up irritation. If this happens, it especially
important to be patient and kind toward yourself. Accept what arises with a spirit of
After this, you can include others: friends, community members, all beings on earth. You may
even include the difficult people in your life, wishing that they too be filled with lovingkindness
Lovingkindess towards ourselves is the foundation for loving ourselves and others