LovingKindness Meditation: Visualizing Good Things, Even For Awful People

Because it helps us more than them.

In a world increasingly marked by division, it’s easy to overlook one of the simplest, most radical practices available to us: the conscious cultivation of kindness.

Lovingkindness meditation, known in the ancient Pali language as metta bhavana, invites us to pause and extend goodwill, not just to those we care about, but even to those we find difficult to love.

And according to growing bodies of research, this gentle practice has profound psychological effects.

Lovingkindness meditation originates in the earliest teachings of Buddhism. Today it is practiced in many forms around the world, often in secular settings.

As a seasoned meditator, I find it’s different from mindfulness. I don’t just observe my thoughts or sensations; instead, I actively generate warm, compassionate feelings through the repetition of simple phrases.

A typical session begins with focusing on myself, silently repeating mantras like “May I be safe,” “May I be healthy,” or “May I be at peace.” Over time, my circle of …