Metta Meditation (Loving-Kindness)
Metta meditation (Metta Bhavana) systematically cultivates loving-kindness toward oneself and then others. An ancestral Buddhist practice, it develops compassion, empathy, and positive connections.
Metta meditation (Metta Bhavana) systematically cultivates loving-kindness toward oneself and then others. An ancestral Buddhist practice, it develops compassion, empathy, and positive connections.
Overview
Metta meditation cultivates unconditional loving-kindness in concentric circles from self to all beings. Neuroscience research shows it modifies brain activity in empathy regions and strengthens immunity.
Core Principles
- Loving-kindness phrases repeated sincerely
- Concentric circles: self, loved one, neutral, difficult, all beings
- Intention over emotion
- Regular daily practice
Main Indications
- Excessive self-criticism
- Chronic anger
- Social isolation
- Caregiver burnout
Session Structure
15-30 minutes progressing through self, loved one, neutral person, difficult person, all beings.
Contraindications
- Recent relational trauma
- Severe depression (adapt with therapist)
Medical Disclaimer
The information presented in this article is provided for educational and informational purposes only. It does not constitute medical advice, diagnosis, or treatment prescription. If in doubt, always consult your physician or a qualified healthcare professional. The techniques described do not replace conventional medical treatment.