METTA (LOVING-KINDNESS)

Metta meditation is the Buddhist discipline of training the felt sense of goodwill. It's structured because the structure helps — and because the structure surfaces where the goodwill snags. Almost everyone finds at least one circle hard.

The traditional sequence: yourself, a loved one, a neutral person (the barista you see daily), a difficult person, and finally all beings. The phrases stay simple: 'may you be safe, may you be well, may you be at peace.' The point is not to manufacture a feeling but to direct the attention.

1. 1.Sit comfortably. Eyes closed or soft gaze. Three slow breaths.
2. 2.First circle (1 min): yourself. Silently: 'May I be safe. May I be well. May I be at peace.' Notice what comes up — including resistance.
3. 3.Second circle (1 min): someone you love unambiguously. Same phrases, picturing them.
4. 4.Third circle (1 min): a neutral person — someone you see often but don't really know.
5. 5.Fourth circle (1 min): a difficult person. Not the worst person you can think of — start with mild friction. Same phrases. Notice what's hard.
6. 6.Fifth circle (1 min): all beings. As wide as your attention will go.
7. 7.Close with three breaths.