Loving-kindness (Metta)

Sit in a comfortable position. Take a few deep breaths to settle.

Begin by offering loving-kindness to yourself:

May I be happy. May I be healthy. May I be safe. May I live with ease.

Feel these wishes as fully as you can. Let them sink into your heart.

Now bring to mind someone you love. Offer these same wishes:

May you be happy. May you be healthy. May you be safe. May you live with ease.

Extend this to someone neutral—a stranger you have seen but do not know.

Finally, extend it to someone difficult. This is the challenging part. Try.

May all beings be happy. May all beings be healthy. May all beings be safe. May all beings live with ease.