Metta Bhavana is a Buddhist meditation which cultivates benevolence toward oneself and others. It is a beautiful offering of loving kindness to the world.
Begin by taking a comfortable seat. Allow your awareness to settle on your breath. Relax your shoulders, your mouth, your jaw. Soften your gaze and relax your eyes. Relax your head, your brain, the crown of your head. Let go of any thoughts and just feel a deep abiding sense of love. Imagine yourself as a child. Meet your child self in a place you feel safe. Feel your heart fill up with love for yourself. Let it get so full it overflows. Say to yourself “May you be happy. May you be free from suffering.” Spend some time here with your self.
Next, call to mind the image of someone you love. The first person that comes to mind is the right one. Visualize them clearly in your mind’s eye. Feel your heart fill with love for them. Extend that love and a sincere desire for their well being toward them. Say silently to them “May you be happy. May you be free from suffering.”
Next call to mind the image of someone who you are neutral toward. No strong feelings of like or dislike. Extend a feeling of loving kindness and a sincere desire for their well being toward this person. Say silently to them “May you be happy. May you be free from suffering.”
Finally, call to mind the image of someone whom you have hostility toward. Extend to them a sincere desire for their well being. Feel your heart soften and embrace a sense of loving kindness for this person. Say to them silently “May you be happy. May you be free from suffering.”
You may want to seal this practice with the sound of Om. Draw your hands together at your heart and feel the warmth of the love you’ve cultivated.
The more you nurture a feeling of loving kindness, the happier and calmer you will be.