"A loving-kindness practice may look like this: We send love and happiness first to ourselves, then to those close to us, then to those toward whom we are neutral, then to marginalized people-that is, those who are "othered," looked down on, or oppressed by society-then to those we don't like or who don't like us, even enemies and those who have been hostile, aggressive, or vengeful toward us,"
"We are also aware in this practice that if we are sending love and happiness, we must already and always have them inside us. What a boost to our spiritual self-esteem! Thus, the practice of loving-kindness makes us channels of grace, that is, gifting the world around us with love. This is how grace and loving-kindness practice become one life-enriching experience."
Loving-kindness (metta) involves intentionally sending love and happiness to oneself, loved ones, neutral people, marginalized populations, those who dislike or oppose us, and finally to all beings. Metta requires recognizing that love and happiness already reside within oneself, which supports spiritual self-esteem. The practice can take the form of daily aspirations and deliberate intentions during difficult relational moments. Loving-kindness transforms action into unconditional, universal, and ongoing care by replacing vengeance with forgiveness and exclusion with inclusion. Practitioners become channels of grace who gift the world with love through compassionate, committed connections and everyday behaviors.
Read at Psychology Today
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