Metta, a Pali word meaning “loving-kindness” or “benevolence,” finds its origins in the teachings of the Buddha. Dating back over two millennia, this practice has been a cornerstone of Buddhist philosophy and meditation techniques. It’s not just about fuzzy feelings; it’s a profound shift in perspective, a radical embrace of compassion for oneself and all beings.

Legend has it that the Buddha himself emphasized the importance of metta as a path to inner peace and liberation. In the Metta Sutta, a discourse attributed to the Buddha, he extols the virtues of cultivating boundless love and goodwill towards all living beings, without exception. It’s like hitting the cosmic “reset” button on your heart, wiping away grudges and grievances to make room for love to flow freely.

But metta isn’t just a dusty relic of ancient wisdom; it’s as relevant today as it was eons ago. In a world rife with division and discord, metta offers a powerful antidote—a gentle reminder of our shared humanity, a beacon of light in the darkness of hatred and fear.

I remember when I was first introduced to metta, I was 18 years old. I was living in a Buddhist temple in Chiang Mai and came across a pamphlet on it. I was so touched, so incredibly struck by the concept, that I almost got it tattooed on me, and I still consider the idea of getting the Pali word tattooed on me.

There are different variations of practicing metta, but I will share with you a basic practice:

1. Find a quiet and comfortable space where you won’t be disturbed. Feel free to light some candles, and/or make yourself a hot cup of herbal tea. (This is optional but totally recommended cuz come on, doesn’t it sound wonderful?) Take a few moments to get comfortable, whatever comfortable means for you.
2. Close your eyes gently and take a few deep breaths, allowing your body to relax with each exhale
3. Direct loving-kindness towards yourself. Repeat out loud: May I be happy. May I be healthy. May I be safe. May I live with ease.
4. Let these words resonate within you, like gentle ripples spreading through a tranquil pond. Allow yourself to receive the warmth of your own love and compassion. Put one hand on your heart and one hand on your belly, allowing these warm wishes to really sink in.
5. Marinate in this state of loving-kindness for as long as feels right for you, allowing it to permeate your entire being and radiate out into the world.
6. When you’re ready, gently open your eyes and carry the warmth of metta with you as you navigate your day.