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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.

The steps

  1. Sit comfortably. Let your breathing settle. Place a hand on your heart if that feels okay.
  2. Bring to mind someone who makes you smile easily — a friend, a grandchild, even a pet. Picture them.
  3. Silently offer them: May you be safe. May you be healthy. May you be at ease.
  4. Now turn the same wishes toward yourself: May I be safe. May I be healthy. May I be at ease. If it feels awkward, that's very common.
  5. Think of someone you barely know — a cashier, a neighbor. May you be safe. May you be healthy. May you be at ease.
  6. If you like, think of someone you find difficult — not the hardest person. May you be safe. May you be at ease. Skip this if it's too much today.
  7. Widen the circle: everyone in your home, your street, your town, the whole world. May all beings be safe. May all beings be at ease.
  8. Rest for a moment in whatever you feel — warmth, neutral, or nothing. All are fine. Gently 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

Mindfulness · 8 min

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.