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Loving-Kindness (Metta)
Wish well for self, beloved, neutral, difficult, world.
Goal
Expand compassion circle from self to world gradually.
Steps
-
1
Wish self: "May I be safe, happy".
Expected Outcome
Immediate
Inner warmth.
Evidence base
School: Metta / Buddhist
Founders: Sharon Salzberg (1995)
Salzberg.
Keywords
#metta#salzberg#محبّة#تأمّل#pro#محبّة مهداة#metta-practice#توسيع الرحمة#expanding-compassion#دائرة التعاطف#circle-of-compassion#تمنّي الخير#wishing-well#بوذي#buddhist#تمنيات متدرجة للعالم#تمنيات متدرجة الدائرة#graduated-circle-wishes#لنفسك ثم لمن تحب ثم لمحايد ثم للعالم#self-then-loved-then-neutral-then-world#ميتا التأمل البوذي#خمس عشرة دقيقة توسّع تدريجي#fifteen-min-gradual-expansion#خمس فئات متدرجة#five-graduated-categories
Frequently asked questions
How long does "Loving-Kindness (Metta)" take?
This exercise takes about 15 minutes, practiced solo in a Written reflection format.
When will I notice the effect of "Loving-Kindness (Metta)"?
Inner warmth. In the short term: Hatred for hard people eases.
Is "Loving-Kindness (Metta)" evidence-based?
Yes — it draws on Metta / Buddhist (Sharon Salzberg (1995)). Salzberg.
Is "Loving-Kindness (Metta)" suitable for beginners?
Its difficulty level is: Intermediate. No external tools required — it can be practiced directly inside the app.
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