The original name of this practice is metta bhavana, which comes from the Pali language. Metta means love, friendliness, or kindness: hence ‘loving-kindness’ for short. It is an emotion, something you feel in your heart. Bhavana means development or cultivation. The commonest form of the practice is in five stages, each of which should last about five minutes for a beginner. here are the stages:
In the first stage, you feel metta for yourself. You start by becoming aware of yourself, and focusing on feelings of peace, calm, and tranquillity. Then you let these grow in to feelings of strength and confidence, and then develop into love within your heart. You can use an image, like golden light flooding your body, or a phrase such as ‘may I be well and happy’, which you can repeat to yourself. These are ways of stimulating the feeling of metta for yourself. Continue reading






