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Spiritual First Aidby WorldWise United
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SpiritOverview

Metta (Loving-Kindness) Meditation

A Buddhist practice of extending goodwill, to yourself, loved ones, difficult people, and all beings.

Evidence-informed
Format
Individual or group
Session
10 to 45 minutes
Touch
no
Cost
free

What this experience is like in depth

Metta (Loving-Kindness) Meditation is a spiritual and contemplative practice. It is a structured meditation from the Theravada Buddhist tradition that cultivates unconditional friendliness. It works with the understanding that healing is not only about insight but also about what is felt, witnessed, and released in the body, relationships, and environment. In a session, you sit quietly and silently repeat phrases of goodwill toward yourself and progressively wider circles of people. You will sit comfortably, breathe naturally, silently repeat: 'May you be safe, may you be well, may you be at ease.' This is offered either one-on-one or in a group setting, typically 10 to 45 minutes, and this is a touch-free experience. People often choose this when they are carrying Shame, Anger, Loneliness, Relationship Pain, and Emotional Numbness. Over time, this work can become a way of relating to yourself with less fear and more capacity.

Who it may help

ShameAngerLonelinessRelationship PainEmotional Numbness

Overview

A structured meditation from the Theravada Buddhist tradition that cultivates unconditional friendliness.

What happens during a session

You sit quietly and silently repeat phrases of goodwill toward yourself and progressively wider circles of people.

What you physically do

Sit comfortably, breathe naturally, silently repeat: 'May you be safe, may you be well, may you be at ease.'
Typical session length

10 to 45 minutes

Insurance

Rarely covered by insurance. Some sliding-scale options exist, ask.

Questions to ask before booking

  • ?What lineage do you teach in?
  • ?Is this secular or explicitly Buddhist?

Talk with a professional first if this applies to you

Some conditions call for extra care before starting this practice. Please review the following and share what applies with your practitioner.

  • Psychosis or severe mental health history

    If you have a personal or family history of psychosis, schizophrenia, bipolar I, dissociative disorders, or are currently in an acute mental health episode, please consult a licensed mental health clinician before this practice. Intense inner experiences can be destabilizing.

These are general cautions, not medical advice. Always share your full health history with the practitioner and your regular healthcare provider before starting something new.

In a crisis right now? See immediate support resources →

Licensing & who to search for

Meditation teacher, insight community, or self-guided app

Try these search terms:

  • "metta meditation class"
  • "loving-kindness teacher"
  • "insight meditation sangha"

Related modalities

Spiritual DirectionInterfaith ChaplainSilent RetreatSound Bath

Full guide in progress

This entry has the essentials so you can start researching safely. A deeper guide, with history, common myths, FAQs, and further reading, is coming.

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