Worksheet
Loving-Kindness Metta Meditation
This worksheet introduces loving-kindness (metta) meditation—repeating kind phrases to foster self-compassion, goodwill, and emotional resilience. The practice guides users to offer metta first to themselves, then gradually to others and all living beings.
by Insight Timer in collaboration with Insight Timer
How to Use This Worksheet
Read the practice instructions and set aside a specific daily time for loving-kindness meditation, starting with kind phrases for yourself and extending to others in widening circles. Try the brief “on-the-go” strategies—such as pairing a breath or doorway with a metta phrase—to prime a caring mindset throughout the day.
Who This Worksheet Is For
This worksheet is for anyone wishing to grow self-compassion, reduce reactivity, and foster goodwill, whether for a mindfulness beginner, an experienced meditator, or a therapist supporting clients with kindness-based practices.
Expected Outcomes
- Increased sense of warmth and friendliness toward self and others
- Improved emotional regulation and patience in moments of frustration
- Long-term habit of compassionate attention and emotional resilience in daily life
- Strengthened social connectedness and empathy
Related Topics
References
References
Hofmann, S. G., Grossman, P., & Hinton, D. E. (2011). Loving-Kindness and Compassion Meditation: Potential for Psychological Interventions. Clinical Psychology Review, 31(7), 1126–1132. https://pmc.ncbi.nlm.nih.gov/articles/PMC3176989/
Frequently Asked Questions About Loving-Kindness Metta Meditation Resources
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