Metta (Loving-kindness)

Last Updated on January 30, 2026 by Matthew Sockolov

Today’s meditation is a metta meditation. Metta is the first of the brahma-viharas, or heart practices. Often translated as loving-kindness, metta is a quality of the heart in which we care for the wellbeing of ourselves and others.

Metta is a practice, and it takes effort and time to cultivate this quality of the heart. As we move through the meditation practice, remember that you don’t have to feel anything specific. Continue to set the intention of lovingkindness, and return to the phrases when the mind wanders.

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Learn more about metta at https://oneminddharma.com/what-is-metta/.

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Matthew Sockolov

Matthew Sockolov is a Buddhist meditation teacher who trained at Spirit Rock Meditation Center in Woodacre, California. Matthew completed the CDL5 training in 2017. He has studied at various meditation centers in various traditions, including Deer Park Monastery, Wat Metta, and Abhayagiri. He currently offers his popular meditation podcast and individual sessions with students interested in a mindfulness-based approach to counseling through his private practice at TheMindfulCounselor.me.