Numerous studies have provided evidence that Metta Loving-Kindness meditation has the ability to restructure the brain in a positive way. Metta means ‘positive energy and kindness towards self and others’ in the Pali language from northern India and closely related to Sanskrit.

Engaging in this easy and simple practice requires only a few minutes of your day and can shift your perspective. Simply find a calm space, sit quietly, and intentionally direct benevolent and empathetic thoughts towards yourself and others (family and friends; someone with whom you have tension or a conflict; those around the world who are suffering).

Feel free to use these phrases below. Give yourself permission to change these, or make up your own phrases. Repeat each line three times aloud or silently.

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