Home / Practice / Loving-kindness

Compassion · 7 min

Loving-kindness

Promising

Silently offer simple wishes of well-being — to yourself, someone you love, a stranger, and the wider world.

Best for: when you feel harsh toward yourself, lonely, or resentful.

Press Start when you're ready.
0 = completely calm · 10 = the worst it gets. Optional.

Watch and follow along

Works without sound — a soft chime marks each change.

The steps

  1. Settle in Hand on your heart, if that feels okay.
  2. Picture someone you love A friend, a grandchild, even a pet.
  3. Wish them well May you be safe. May you be healthy. May you be at ease.
  4. Now wish yourself well May I be safe. May I be healthy. May I be at ease.
  5. Someone you barely know May you be safe. May you be healthy. May you be at ease.
  6. Someone difficult (optional) May you be safe and at ease. Skip it if it's too much.
  7. Everyone, everywhere May all beings be safe. May all beings be at ease.
  8. Rest here Whatever you feel is fine. Open your eyes.

Why it may help

Loving-kindness (metta) comes from Buddhist tradition and has spread widely across Asia and beyond. It deliberately practices warmth — toward others and, often hardest, toward yourself.

Research reviews find that loving-kindness and compassion meditation can increase positive emotions and reduce self-criticism, with some benefit for low mood. Many studies are small, so we rate it promising.

Go gently. Grief or tears sometimes come up. That is not failure — it can be part of softening. Pause whenever you need to.

Sources

Try next

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Body scan

Move your attention slowly from your toes to the top of your head, noticing without fixing. A core practice of MBSR and MBCT.

Moderate evidence · as part of mindfulness programs
Senses · 3 min

5-4-3-2-1 grounding

Use your five senses to come back to the room you are in. Quiet enough to do on a bus or in a waiting room.

Limited research

Want to invite someone? Send them a minute of calm with a personal note.