This guided meditation explores metta—loving-kindness practice from the Tibetan Buddhist tradition. We begin with shamatha (calm-abiding) meditation to settle and stabilize the mind, then move into analytical meditation to cultivate genuine loving-kindness.

The practice starts with extending kindness to yourself, then progressively includes someone who's been kind to you, a neutral person, someone difficult, and finally all beings. This isn't about forcing feelings or pretending to like everyone—it's about recognizing our shared wish to be happy and training the mind in a more beneficial direction.

Approximately 25 minutes. Suitable for both beginners and experienced practitioners.