Loving-Kindness Practice Instructions based on a teaching by Steven Smith

Loving-kindness, or metta, as it in called in the Pali language, is unconditional, inclusive love, a love with wisdom.

It has no conditions; it does not depend on whether one “deserves” it or not; it is not restricted to friends and family; it extends out from personal categories to include all living beings.

There are no expectations of anything in return.

This is the ideal, pure love, which everyone has in potential.


We begin with loving ourselves, for unless we have a measure of this unconditional love and acceptance for ourselves, it is difficult to extend it to others.

Then we include others who are special to us, and, ultimately, all living things.


Gradually, both the visualization and the meditation phrases blend into the actual experience, the feeling of loving kindness.


This is a meditation of care, concern, tenderness, loving kindness, friendship–a feeling of warmth for oneself and others.

The practice is the softening of the mind and heart, an opening to deeper and deeper levels of the feeling of kindness, of pure love.

Loving kindness is without any desire to possess another.

It is not a sentimental feeling of goodwill, not an obligation, but comes from a selfless place.

It does not depend on relationships, on how the other person feels about us.

The process is first one of softening, breaking down barriers that we feel inwardly toward ourselves, and then those that we feel toward others.

2 responses to this post.

  1. Beautiful! This really works 🙏🏻

  2. Amazing way of describing loving kindness

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: