The practice of Metta involves repeating a series of phrases to oneself silently, such as “May I be happy, may I be safe, may I be healthy, may I live with ease.” The practitioner then extends these same wishes to others, starting with someone where the intentions of love and goodwill come easy, then to someone they have neutral feelings towards, and finally to someone they may have difficulty with or hold resentment towards. The practice concludes with a boundless expression of benevolence, extending out to include all beings, without exception. A skilled and experienced teacher can help you understand the nuances of the practice and can offer invaluable guidance through any difficulties or obstacles you may encounter during your practice.

Modern meditation practitioners can benefit from Metta in many ways. One of the primary benefits of Metta is that it helps to develop a sense of friendliness and empathy towards oneself. This can lead to greater feelings of self-love and self-acceptance, which can be particularly helpful for those who struggle with self-criticism or negative self-talk. Metta can also help to reduce feelings of anger, resentment, and fear, as the practice encourages the cultivation of positive emotions and attitudes towards others.