Have you ever wished someone well in your heart—like hoping a friend gets better soon or wanting a stranger to have a good day? That’s the heart of a beautiful Buddhist practice called Metta Bhavana, or loving-kindness meditation.

“Metta” means love or kindness, and “Bhavana” means to grow or develop. So Metta Bhavana is about growing a kind, loving heart—for yourself and for everyone else.

Metta Is…

Metta is a warm, open-hearted wish for others to be happy and safe, just like you’d wish for your own child, pet, or dear friend. The best part? You can learn to grow this loving feeling through a simple meditation.

How to Do It

Here’s a step-by-step version anyone can do:

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1. Start with Yourself

Sit comfortably. Close your eyes. Take a few calm breaths.
Now repeat in your mind:

“May I be happy.”
“May I be healthy.”
“May I be safe.”
“May I live with ease.”

Say it slowly and really mean it. Imagine love filling your body like warm sunlight.

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2. Think of Someone You Love

Picture someone you care about—a friend, parent, child, or even a pet.
Say:

“May you be happy.”
“May you be healthy.”
“May you be safe.”
“May you live with ease.”

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3. Send Kindness to Someone You Don’t Know Well

Think of someone you see around but don’t know much about—like other people in your work commute, a grocery clerk, or neighbor. Say the same kind wishes to them in your heart.

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4. Send Love to Someone You Find Difficult

This part can be hard, but it’s powerful. Think of someone you’ve had conflict with. You don’t need to forget what happened—just try to wish them peace.

“May you be happy. May you be safe…”

Effect

People who do this meditation regularly often feel:

• Calmer and more peaceful
• Kinder toward others
• Less angry or stressed
• More connected to the world around them

Try it out and see how it goes. The world will only benefit from your good vibes and intentions.