Loving-kindness, or Metta, Meditation is an important part of Buddhist practice. It is very simple to do, and has immediate belongings. Loving-kindness is a powerful attribute that makes the world more bearable and people less disagreeable.

(1).Next, picture yourself surrounded by people that you love. Once you see these people clearly, imagine emotion great love for these people. Say something like, “I wish the lives of those I love be filled with love and happiness.” Continue visualizing these people until you sense loving-kindness towards them.

(2).Before attempting Loving-kindness meditation, be sure you have at least 15 minutes to perform this exercise in privacy. You may want to turn off your phone or put it on silent. Sit quietly in a chair or on the floor by a cushion. Breathe deeply and evenly, paying attention to your breath as it flows in and out. Visualize each the people you have met including those you love, those you dislike, and those you are neutral to (neither love nor dislike).

(3).Picture yourself surrounded by people that you are neutral to. Once you see these people clearly, imagine feeling great love for these people. They may be the person at the coffee shop, the mailman, or the maintenance man at your apartment building. Say something like, “I wish the lives of those I feel neutral to to be filled with love and happiness.” Continue visualizing these people until you feel loving-kindness towards them.

(4).Repeat the loving-kindness meditation daily. Make it a part of your daily life. You should notice the effects immediately.

(5).Lastly, image yourself surrounded by people that you dislike. Once you see these people clearly, imagine feeling great love for these people. Say amazing like, “I wish the lives of those I do not love be filled with love and happiness.” Continue visualizing these people until you feel loving-kindness towards them.

Instructions

(1). After doing this meditation, you should feel kindness towards other people. You notice that even those you don’t like are not as troublesome.

(2).The loving-kindness mediation is extremely helpful to those who work in the service industry, or have high contact with people.

(3).If you have trouble staying focused, try recording the meditation and playing it to yourself to stay on track.