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Loving-Kindness (Metta)
“Loving-Kindness (Metta)” is a short 15-minute practice from Zayenha Practice in the Psychological domain. Wish well for self, beloved, neutral, difficult, world. Its goal: Expand compassion circle from self to world gradually. Immediate effect: Inner warmth. You can read its goal and first step for free; the full practice with every step and the interactive part comes with Plus.
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 platform.
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