Metta Meditation**, also known as **Metta Bhavana** or "Cultivation of Loving-Kindness

Metta meditation is a form of Buddhist meditation that has been practiced for more than 2500 years. It is also referred to as Loving-Kindness Meditation but it was originally called “Metta Bhavana” in Pali language (ancient Indian language). “Metta” means love, kindness and benevolence, and “Bhavana” means “development” or “cultivating” or “producing”. Therefore, Metta Meditation is truly a practice in which you cultivate positive emotional states towards other people, as well as towards yourself. In a simple way, it could be defined as universal friendliness to all beings.

**Metta Meditation**, also known as **Metta Bhavana** or "Cultivation of Loving-Kindness," is a form of meditation that aims to cultivate an attitude of unconditional love, compassion, and goodwill towards all beings. Here's a detailed guide on how to practice Metta Meditation:

### Steps for Practicing Metta Meditation:

1. **Find a Quiet Place**:

   - Choose a peaceful environment where you won't be disturbed. Sit comfortably with your back straight, either in a chair or on the floor.

2. **Set Your Intention**:

   - Begin by setting your intention to cultivate loving-kindness. You might reflect on the benefits of metta or why you want to engage in this practice.

3. **Close Your Eyes**:

   - Closing your eyes can help you focus inward and minimize distractions.

4. **Start with Yourself**:

   - **Phrase**: Begin by directing metta towards yourself. You can use phrases like:

     - "May I be happy."

     - "May I be healthy."

     - "May I be safe."

     - "May I live with ease."

   - **Visualization**: You might also visualize yourself bathed in a warm, glowing light of loving-kindness.

5. **Extend to Loved Ones**:

   - Choose someone you love or who has shown kindness to you. 

   - Repeat the phrases, visualizing or feeling the love you have for this person:

     - "May you be happy."

     - Continue with the other phrases, adapting them as needed.

6. **Neutral Person**:

   - Think of someone you neither like nor dislike, perhaps someone you see regularly but don't know well. 

   - Extend the same phrases of loving-kindness to this person.

7. **Difficult Person**:

   - This can be one of the most challenging steps. Choose someone you have difficulty with or who causes you stress. 

   - It's important not to force feelings but to genuinely wish them well, even if it's difficult:

     - "May you be happy."

     - The aim is not to change your feelings about this person instantly but to cultivate an open heart.

8. **All Beings**:

   - Expand your metta to include all beings:

     - "May all beings be happy."

     - Imagine the metta radiating outwards in all directions, encompassing all forms of life, seen and unseen.

9. **Return to Yourself**:

   - After extending metta to others, bring it back to yourself to reinforce the practice.

### Additional Tips:

- **Breath**: Coordinate your phrases with your breath if it helps, inhaling compassion for yourself, and exhaling it for others.

- **Posture**: While sitting is common, you can practice metta in any posture. Lying down is also fine, especially if practicing as a way to fall asleep.

- **Consistency**: Like all meditation, metta meditation benefits from regular practice. Even short sessions daily can be more effective than longer, sporadic ones.

- **Patience**: Understand that feelings of metta might not come instantly or feel natural, especially towards those you find challenging. The practice is about cultivating an attitude of kindness, not forcing emotions.

- **Adaptability**: Feel free to adjust the phrases to fit your personal context or language that resonates with you more deeply.

- **Integration**: Try to carry the attitude of loving-kindness into your daily life, not just during meditation sessions.

### Benefits:

- **Emotional Wellbeing**: Reduces anger, anxiety, and depression; increases positive emotions.

- **Enhanced Empathy**: Helps in understanding others better, leading to improved relationships.

- **Self-compassion**: Encourages a healthier relationship with oneself.

- **Equanimity**: Cultivates a balanced mind, less reactive to life's ups and downs.

- **Spiritual Growth**: Part of the path towards enlightenment by softening the heart and mind.

Remember, metta meditation is a practice of cultivation. Over time, it aims to transform your habitual ways of relating to yourself and others with more love and less judgment or aversion.