All practices
Every published practice, grouped by family. Each one carries a full script, an anchor and a timer.
Kindness4
Wishing well, deliberately and without conditions.
- Metta on the move
Eight minutes of phrases offered to people you will never see again, done standing, sitting, or walking. No one can tell you are doing it, which makes it the most portable practice here.
- Metta for someone difficult
Twenty minutes with someone you find mildly difficult — not the hardest person in your life. The instruction is to stop at the edge of what you can actually do and stay there, rather than performing a forgiveness you do not feel.
- Metta for a neutral person
Fifteen minutes with a person you have no feelings about: the barista, the bus driver, the person three desks away whose name you half-know. This is where metta stops being about your own mood and becomes about someone else.
- Four phrases for yourself
Twelve minutes offering four ordinary wishes to yourself. It is the least dramatic practice on this site and the one people resist most — which is usually the sign that it is worth doing once.