This Metta (loving-kindness) meditation is a simple practice of offering care and goodwill — beginning and remaining with yourself.

Metta is not about forcing positive feelings or getting into a specific emotional state. It’s an intentional practice of kindness, allowing simple phrases to be offered softly, exactly as you are.

In this practice, we stay with Metta for yourself, followed by light body awareness and a short period of rest.

There’s nothing you need to fix, change, or improve.
If the words feel natural, let them land.
If they feel distant or awkward, that’s okay too.

This practice is suitable for:
• Cultivating self-kindness
• Softening stress or emotional tension
• Building a foundation for Metta practice
• Nervous system support
• Anyone new to loving-kindness meditation

You may practice seated or lying down, with eyes closed or softly open — whatever feels most supportive in the moment.

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If this meditation felt supportive, you’re welcome to like, subscribe, or share it with someone who could use a moment of gentleness today.