GET IN TOUCH
The word metta is a Pali word that means loving kindness. In Buddhism, there is much emphasis on acquiring this virtue. It is assumed that if we adopt this attitude and manifest it in our thoughts and deeds, we will achieve peace in our inner and outer worlds. A typical metta meditation session takes 20-30 minutes.
3. Next, visualize a family member, a friend, a colleague or anyone who is important to you. Think of their inner goodness, their kindness to you and their contributions to the world. Then, silently and slowly, send them the same metta phrases you have sent yourself. For instance, say: "May you be well, may you be happy, all things go well for you."