This traditional metta (lovingkindness) practice, is perfect for beginners who want to learn this practice or for individuals who wish to be guided with words throughout the whole practice. Lovingkindess meditation is simply a wish for everyone to be happy and to be free from suffering. It helps to cultivate compassion and soften one's heart towards others - even those we struggle dealing with, or individuals who are unknown to us. The practice begins with a visualization of a loved one, then moves on to oneself, then someone whom you have difficulty with, and finally with a visualization of the entire planet and all sentient beings. The main phrases that are repeated in this practice are as follows: May you have joy and happiness, May you be free from suffering, May you ride the waves of life, And may you have peace, and live with it.