Loving-Kindness Practice

Loving-kindness (sometimes called metta) is the practice of wishing well — systematically, sincerely, without forcing a particular emotion. Feelings may come; they are welcome. The practice itself is the repetition of goodwill.

Sit comfortably. You may place a hand on your heart. Use the phrases below, or adapt the wording until it feels honest in Canadian English and in your own mouth.

Steps

1. Begin with yourself. Silently repeat: May I be safe. May I be well. May I be peaceful. May I live with kindness. Say each line slowly, three to five times. If resistance arises, that is normal — keep offering gently.
2. A benefactor or friend. Bring to mind someone easy to care for. Offer: May you be safe. May you be well. May you be peaceful. May you live with kindness.
3. A neutral person. Someone you barely know — a neighbour, a cashier. Offer the same phrases. This stretches the heart beyond preference.
4. A difficult person (optional). Choose someone mildly difficult, not your deepest wound on a raw day. Offer the phrases while keeping your boundaries intact. If it is too much, return to yourself or a friend.
5. All beings. Expand outward: May all beings be safe. May all beings be well. May all beings be peaceful. May all beings live with kindness. Rest in that wide wish for a minute.
6. Close. Return to your own body and breath. Notice the aftertaste — warmth, neutrality, or even irritation. All are acceptable. Thank yourself for practising.

This practice aligns with the heart of Love Is Everything: happiness that includes others. Let it spill into action — a message, a favour, a softer reply — when you are ready.