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.
Updated
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)