Metta Compassion & Lovingkindness Meditation

The formal practice of lovingkindness meditation – also known as metta - involves sending a short verse in six directions as you visualize a particular being: yourself, a spiritual leader or teacher, a friend or family member, a neutral person, a difficult person, and all sentient beings. You can craft your own verse, similar to the one below:

May you be happy, as I wish to be happy.
May you know peace, as I wish to know peace.
May you be free from suffering, as I wish to be free from suffering.

Metta Tips:

This practice is not about forcing yourself to feel a particular way, or condoning harmful behavior by another. Instead, it starts a conversation by allowing you to explore how you do feel.

Do not pick your worst enemy for the “difficult” person - start with someone who is a little challenging. If you find your having a hard time sending this person well wishes, you can either send the well wishes to yourself, or choose a less challenging person.

Reviews

This meditation, heard by Heather for the first time, made a big impact on my life. It helped to heal me, to excite me to learn, and to motivate me to practice this as a new part of my life. Thank you Heather.

Interesting practice with some different approaches especially when it comes to the person who we have a difficulty with, I really liked the possibility to choose another person based on the feelings, when we bring that person to mind.
thank you for this practice

Really good and I've used this meditation over half a dozen times (new fave!), but I have some constructive suggestions:
1. Shorter intro. Two minutes of talking is too much.
2. Re-record with a better mic. Your voice is very thin and I have trouble hearing well, so I have to turn my sound way up.

But I really really like this one even though! 5/5!

Very nice meditation. Thank you. 🌷

Incredible loving kindness meditation! Feel very open.x