is one of the two simplest meditations in Buddhism. It helps develop positive feelings

towards all other living creatures. You will need Understanding and acceptance of what

you are going to do A place where you will not be interrupted A cushion A blanket A timer,

a meditation track on a music player, or a watch or clock and something pleasant to gaze

upon. Step 1. Find a position in which you can sit comfortably for the meditation. You

can kneel using a meditation bench, sit cross-legged on the floor, or sit upright on a chair. Use

a cushion to support your back if necessary, and wrap yourself in a blanket if you’d

like extra warmth. Step 2. Decide how long each of the five phases of the meditation

will be. Five minutes is a good length of time for beginners. Step 3. Set the timer

or select a track on your music player that corresponds to the length of time you have

chosen for the first phase. Step 4. To prepare yourself for the meditation, bring your awareness

into the present. For a few seconds, focus your gaze on something pleasant, like a plant,

statue of the Buddha, or pretty vase, to ground yourself in the present. Step 5. Close your

eyes and scan your body to become fully aware of it. Begin with your toes and move slowly

along your feet and up your legs, back, and pelvis, through your hands and arms, and finally

up to your neck and head. Step 6. Reflect on what you want to achieve from this meditation.

Maybe you want to reconcile yourself with a particular person. Then commit yourself

to practicing conscientiously. Step 7. Keeping your eyes gently closed throughout the practice,

begin to cultivate the feeling of loving kindness. There are many ways to do this. You might

recall previous times when the feeling arose, repeat a phrase that expresses loving kindness

(like “may I, you, or they be happy”), or imagine someone else communicating loving

kindness to you. Step 8. For the first phase of meditation, cultivate loving kindness towards

yourself. The way we feel about ourselves affects the way we treat others. Step 9. Many

people find it difficult to feel loving kindness towards themselves. Try imagining someone

who loves you expressing their love, and be completely open to this love. Step 10. For

the second phase, cultivate loving kindness towards someone for whom you already have

positive feelings—a social acquaintance, an admired colleague, a respected teacher,

or a close friend. Reflect on that person’s good qualities, or visualize him or her radiating

joy. Especially at first, it can be best to focus on someone who is just a friend, rather

than a parent, child, or partner, because family relationships and sexual attraction

can complicate your feelings. Step 11. For the third phase, cultivate loving kindness

towards a neutral person who triggers neither like nor dislike. This should be somebody

you know or see regularly, for example a neighbor you nod hello to but about whom you have no

feelings one way or the other. Step 12. For the fourth phase, cultivate loving kindness

toward a hostile person, someone with whom you currently have difficulties. Many people

find that when they practice metta bhavana for a hostile person, they find their relationship

with that person improved. Step 13. For the fifth phase, cultivate loving kindness toward

yourself, your friend, and your enemy at the same time. Step 14. Extend your loving kindness

outward until it reaches all living things. To do this, think of people in different locations

across the globe going about their lives in various ways. Step 15. When you have completed

the fifth phase, sit quietly for a few seconds and reflect on your experience of meditation.

Step 16. Return gently to your life in the outside world. Remember that loving kindness

is not only practiced in meditation but also in life. Did you know Metta, or loving kindness,

is one of the four brahma-viharas, or sublime states of mind.