Loving Kindness

Metta, goodwill practised like a skill

Buddhist metta bhavana

Wish yourself well, in simple repeated phrases. Then someone you love, then a stranger, then someone difficult. It sounds soft. It's one of the most studied practices in the contemplative world, and one of the fastest to change how an afternoon feels.

1. 1Settle, and bring yourself to mind
2. 2May I be well, may I be at ease, repeated gently
3. 3Extend the same to someone you love
4. 4Then a stranger, then wider