Lovingkindness
Meditation
Designed, Developed & Tested by the Neurospirituality Lab at Mass General BrighamThis series can be completed in as little as ten minutes of practice, two times a week, for six weeks. That is just 12 ten-minute sessions.
A timeless practice for cultivating compassion, peace, and boundless goodwill toward yourself and all beings.
LESSON 1:
Introduction to Metta
Discover the ancient origins of lovingkindness meditation, learn the foundational practice of cultivating goodwill towards yourself and all beings.
“Cultivating Metta is both a means and an end in itself, as it leads to personal and collective peace and happiness.”
LESSON 2:
Focus on Lovingkindness
Explore what “lovingkindness” truly means in the Buddhist tradition, how it differs from ordinary affection, and how to move the intention from words to mind to heart.
“Just as a mother’s love for her child is unconditional and protective, so too can we cultivate an unconditional lovingkindness towards ourselves and all beings.”
LESSON 3:
Mindfullness
Learn how mindfulness supports your Metta practice by calming the restless mind, and discover what neuroscience reveals about the meditation’s effect on the brain.
“The mind is restless, difficult to control and grasp.”
— The Dhammapada
LESSON 4:
Heart-centered Awareness
Shift from habitual reactivity to the heart’s soft core of innate kindness. Explore humility, gentleness, and how to dissolve the barries that separate us from compassion.
“We can think of reactive tendencies as thorny vines or tangled roots that keep us separated from the heart’s soft core of innate kindness.”
LESSON 5:
Words That Work for You
Personalize your Metta phrases to meet you exactly where you are. Learn why adapting the words enriches the practice and opens the door to genuine self-compassion.
“Adapting the phrases is not a deviation from the practice; it is an extension of it.”
LESSON 6:
A Path toward Enlightmenment
Understand how sustained lovingkindness practice aligns with the Buddhist version of awakening, interconnectedness, and the natural emanation of compassion for all beings.
“Just as two rivers join to flow as a single river, maintaining their essence while becoming part of a greater whole, enlightenment unites the individual’s awareness with the vast flow of reality.”
Before You Begin
Find a comfortable seat, preferably with your back straight and your feet on the floor. Take a moment to settle your mind and relax your body.
Notice the sensation of your feet against the floor, and how your legs and back feel supported by the chair. Observe your breath as it flows in and out naturally.
When you feel centered and calm, press play to begin the guided Metta meditation. Allow the words and intentions to wash over you. If your mind wanders, gently return your attention to the phrases of lovingkindness.
Practice this meditation twice a week for six weeks. Research has validated that this schedule significantly decreases anxiety in just 12 ten-minute sessions.
Metta Meditation Session
Interested in learning more?
This program was created by Dr. Michael Ferguson, Ph.D. Resources for more trainings on Mindful Self-Compassion can be found below.