In the Buddhist tradition, the practice of metta, or loving kindness, plays an important role. The ability to view other people and beings with benevolence is a strong value of this belief system. But in a world with so much violence, so many differing opinions, so many people who behave in ways that are not aligned with our own beliefs, how is it possible to truly view others—all others—with loving kindness?
The answer is, simply put, with practice. Just as we come to the yoga mat on a regular basis so that we can more easily come back to a peaceful, centered state of mind, so too can we cultivate loving kindness with regular practice. The metta practice—and its yogic counterpart, maitri—is a practical, systematic way to increase your ability to perceive all beings as worthy of loving kindness. Its brilliance lies in its simplicity. You can get started today, in fact.
A Simple Metta Practice
You can try a simple metta practice like this:
Find a comfortable place to sit—on a cushion or chair—whatever allows you to sit upright with ease, without leaning against a support. Close your eyes and bring your attention to your breath for a few moments to help you settle and arrive.
Then begin the practice of metta:
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Start with yourself.
Send loving kindness inward. Feel accepted and loved—as though you are enough. -
Move to someone you love dearly.
Sense your care and appreciation for this person. Let the feeling grow. -
Widen the circle.
Extend loving kindness to your family, then extended family, then close friends, then all friends. -
Continue outward.
Include acquaintances, your neighborhood, your town, your state, your country, and your continent. -
Finally, embrace the whole world.
Envision people everywhere—each one in need of love and kindness. Rest in that feeling. Let it deepen.
The metta meditation is a powerful practice that will help you to feel more connected to the people you know and love, and also to those people you don’t yet know, those you will never know, and even those you don’t want to know. With regular practice, your perspective will shift in a positive way. You may view problems in a new light (possibly as not problems at all). You will find a deeper understanding for the people you encounter in life. And you will likely feel a deep, true sense of peace in your heart. This simple practice is transformative.
Like anything in yoga, metta grows through steady, heartfelt repetition—returning again and again to the intention to meet life with kindness.