Lovingkindness meditation

This flexible non-religious guided meditation can be a powerful attitude changer, sending well wishes to all beings.

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What is Metta Meditation?

"Metta" is a Pali word (or "maitri" in Sanskrit) meaning lovingkindness, benevolence, friendliness, goodwill, close mental union (on same mental wavelength), and active interest in others. The practice of Metta is one of the ten paramitas (perfections) of the Theravada school of Buddhism.

The cultivation of benevolence is a popular form of meditation in Buddhism. In the Theravadan Buddhist tradition, this practice begins with the meditator cultivating benevolence towards themselves, then one's loved ones, friends, teachers, strangers, enemies, and finally towards all sentient beings. In the Tibetan Buddhist tradition, this practice is associated with tonglen, whereby one breathes in (receiving) suffering, transforms it in their heart, and breathes out (radiating) happiness. In the practice shared here, we practice Metta on ourselves after all the individuals, just before we extend our well wishes to all beings.

Tonglen is also described in this database.

This is an ancient practice originally from Theravadan Buddhism.

  • Awareness Raising
  • Mindfulness & Meditation
Innovation Phases
    Train the Trainer seminars including Metta can be found here: