Loving-Kindness (Metta) Meditation

Begin by finding a comfortable and relaxed posture. Close your eyes and take a few deep, calming breaths.

Bring to mind a feeling of warmth and kindness. Start by offering this kindness to yourself. Silently repeat the phrases: 'May I be happy. May I be healthy. May I be safe. May I live with ease.'

Feel the intention behind these words. If you find it difficult, that's okay. Simply hold the intention gently.

Now, bring to mind a loved one or a good friend. Hold their image in your mind and extend these wishes to them: 'May you be happy. May you be healthy. May you be safe. May you live with ease.'

Next, think of a neutral person, someone you don't have strong feelings about. Offer them the same wishes of loving-kindness.

If you feel ready, you can extend this compassion to someone you have difficulty with, recognizing their own wish for happiness.

Finally, expand your awareness to all beings everywhere, without exception. 'May all beings be happy. May all beings be healthy. May all beings be safe. May all beings live with ease.'

Rest in this open-hearted awareness for a few moments before gently returning your attention to the room and opening your eyes.