20 Minutes to Soften: A loving-kindness practice

Metta: Loving-Kindness Meditation

Set your timer for 20 minutes, settle in to a quiet space where you’ll be undisturbed. This practice can be done sitting on the floor, in a chair, or lying down.

Place your hands on your heart, start with three intentional breaths. Gently connect with your body and bring yourself into presence.

Begin by offering loving-kindness to yourself by repeating these phrases:

May I be peaceful

May I be happy

May I be safe

May I be free

Next, think of someone you love and care about, picture them in your mind, hold them in your heart and offer the same phrases of loving kindness:

May you be peaceful

May you be happy

May you be safe

May you be free

Now, bring someone to mind that you’ve had conflict with or consider difficult. Imagine this person in your mind, allow your heart to soften toward them by repeating the phrases:

May all beings be peaceful

May all beings be happy

May all beings be safe

May all beings be free

Metta meditation isn’t a magical spell we can cast upon the world to create immediate bliss or to magically remove injustice. It is about being determined, courageous, and patient in purifying your own heart and mind.

I hope you’ll try this practice, then try it again. There is much to be learned by touching your own compassion, for yourself, and for others.