There are several ways to increase the feelings of love and kindness in our lives. Like many other health habits, it takes practice to cultivate and enjoy this heart-centered approach to seeing self and others. Metta meditation helps us to reconnect with ourselves and understand our shared humanity with the people and world around us.

It can be practiced at any time of day, by any one, and can redirect our energy toward an experience of wholeness and improved well-being.

Metta starts with loving-kindness toward self. With your eyes closed, focus your attention on your heart center or bring to mind an image of yourself. Begin by repeating affirming and loving thoughts toward yourself. Some examples could be: May I be well. May I be happy.May I know love and kindness.May I feel peaceful and at ease.

May I be free from suffering. As you repeat these statements, become aware of feelings of self-compassion and loving-kindness. Do not shy away from any experience of joy or contentment, but rather, allow these emotions to grow as you repeat these phrases silently.

Next, bring to mind the image of someone whom you care for. Begin to send this person the same intentions: May you be well. May you be happy.May you know love and kindness.May you feel peaceful and at ease. May you be free from suffering. As you repeat the phrases, feel and enjoy your love for them. Deepen your commitment to wish this person love, peace, and kindness.

As you move on with the meditation, you can select a neutral person whom you don’t know personally and send them the same intentions. A neutral person could be your moto driver this morning, the cashier from the market, or the waitress from a restaurant. Observe any barriers or resistance and continue to repeat the statements.

You can then send your wishes for wellness and happiness on to someone whom you have difficulties with. Think about them as a fellow human being and release any anger for the time being. As you hold the image of them in your mind’s eye, repeat: May you be well. May you be happy.May you know love and kindness.May you feel peaceful and at ease. May you be free from suffering. Feel the emotions of forgiveness and compassion arise within you as you commit to love for all beings, regardless of your judgments and opinions. Confront any resistance you encounter with a gentle letting go.

Continue this pattern as you bring to mind your neighbors, friends, and colleagues, then your neighborhood and wider community, and lastly, the world at large. This last part connects our own well-being with that of humanity.

Keep in mind your wishes for global peace as you repeat: May all beings be well. May all beings be happy. May all beings know love and kindness. May all beings feel peaceful and at ease. May all beings be free from suffering.

May loving-kindness fill your day.

Billy Rosa is a Registered Nurse, Integrative Nurse Coach Visiting Faculty, University of Rwanda