Loving-Kindness Meditation | Metta – What It Is & Who It's For

Loving-kindness (metta) involves silently repeating phrases of goodwill—for yourself first, then others (loved ones, neutrals, difficult people, all beings). It cultivates compassion and can reduce anger, isolation, and self-criticism. It has roots in Buddhist practice and is used in secular programmes worldwide. Unlike mindfulness (neutral awareness), loving-kindness directs the heart toward kindness. For a full description and who it's for, see the rest of this page and our meditation for anxiety and depression guides.

Yes. The phrases are simple and easy to learn. Emotional resistance (e.g. 'I don't deserve this') may arise and is normal—stay with the practice. You can shorten the phrases or focus only on yourself until it feels easier. For a step-by-step meditation foundation, see our how to meditate properly page; for emotional support, see our meditation for anxiety and depression pages.

Mindfulness is neutral awareness of breath or body. Loving-kindness directs compassion toward self and others with specific phrases (e.g. 'May I be happy, may I be safe'). Both can be combined—e.g. start with a few minutes of breath focus, then do loving-kindness. See our mindfulness type page and the rest of this guide for comparisons.

It can soften self-criticism and increase self-compassion. Use it only as a complement to professional care, not a replacement. If you have depression or thoughts of self-harm, see a doctor or therapist. For safety and how to use loving-kindness alongside treatment, see our meditation for depression page and the rest of this guide.

Classic phrases: 'May I/you be happy, may I/you be healthy, may I/you be safe, may I/you live with ease.' Start with yourself, then extend to a loved one, a neutral person, a difficult person, and all beings. You can adapt the words—the intention matters. For a full step-by-step, see the rest of this page and our meditation for anxiety guide.

You need to offer yourself the same goodwill you offer others. Self-criticism often blocks compassion for others; starting with self softens that. Many find the self-directed phrases the hardest—that is normal. For more on emotional resistance and how to extend to others, see the rest of this page.

Yes. It can reduce harsh self-talk and social anxiety by cultivating compassion for self and others. See our meditation for anxiety guide for types, duration, and when to seek professional help. Loving-kindness is often used alongside mindfulness or guided practice for anxiety support.

10–20 minutes is common. Start with 5–10 if that feels easier. Consistency matters more than length. For building a habit, see our meditation daily routine and how to meditate at home pages. You can also combine a short loving-kindness with breath-focused mindfulness in one session.

No. You repeat them as an intention. The practice works through repetition and intention, not belief. You do not have to feel anything—the act of directing goodwill is the practice. For more on what to expect and emotional resistance, see the rest of this page.

That is okay. Keep repeating the phrases without forcing feeling. The intention itself is the practice. Feelings may shift over time, but they are not required. For difficulty with self or difficult people, see the rest of this page and our meditation for depression guide.

It has roots in Buddhism but is often taught in a secular way. No belief is required—just practice. For the history and how it fits with other types, see the rest of this page and our meditation types overview.