Metta meditation
Metta meditation, also known as loving-kindness meditation, is a Buddhist heart practice in which you systematically cultivate feelings of benevolence and compassion - first towards yourself, then towards other people. The Pali word "metta" means loving kindness or unrestricted friendliness. Studies have shown positive effects on empathy, self-compassion and emotional resilience.
What is Metta Meditation?
Metta is one of the four Brahmaviharas—sublime states of mind in Buddhist teaching. The meditation involves silently repeating certain phrases that express goodwill, such as: “May you be happy. May you be healthy. May you live in peace.”
The Circle of Kindness
The practice follows a classic sequence: You begin with yourself, then direct the goodwill toward close friends and family, neutral acquaintances, difficult people, and finally toward all living beings. This process may seem unfamiliar or even challenging at first—self-compassion, in particular, is difficult for many people.
What Research Shows
Neuroscientific studies have shown that regular metta practice increases activity in brain regions associated with empathy and positive emotions. Self-esteem and relationship quality have also been shown to benefit. You can find more about the psychological foundations of happy connections in the article on the psychology of happy relationships.
What if I don't feel any emotions during metta meditation?
This is completely normal, especially at the beginning. Metta is a practice of intention, not of forced feeling. Simply repeatedly focusing your attention on benevolence works over time - regardless of whether a warm feeling arises immediately.
Is metta meditation also suitable for people without a Buddhist background?
Yes, the technique is now used worldwide in secular contexts, therapy programs and stress reduction courses. No prior religious knowledge is required.