Metta: The Practice of Loving-Kindness

Cultivating Metta: The Practice of Loving-Kindness in Yoga

Lately, I’ve been feeling unwell, and in these moments, I find myself turning to practices that bring comfort and healing. One such practice is Metta, or loving-kindness meditation, which I’ve decided to incorporate more deeply into my yoga practice this week. For those joining me on the mat, I invite you to explore this with me.

Metta, often translated as “loving-kindness,” is a fundamental Buddhist concept that extends beyond religion and into our daily lives and yoga practice. Rooted in the Pali word for unconditional goodwill and benevolence, Metta invites us to foster a deep sense of compassion toward ourselves and others. When integrated into our yoga practice, it becomes a powerful tool for cultivating inner peace, connection, and emotional resilience.

What Is Metta?

Metta is the practice of developing a heart-centered state of kindness, first toward oneself and then radiating outward to others, including loved ones, neutral acquaintances, and even those with whom we struggle. It is traditionally cultivated through meditation, where we silently offer phrases such as:

After extending these wishes to ourselves, we gradually offer them to others—expanding our circle of loving-kindness to encompass all beings.

Metta and Yoga: A Natural Connection

Yoga and Metta share the same core principles of compassion, awareness, and non-judgment. Incorporating loving-kindness into your practice deepens self-acceptance and helps dissolve inner resistance. Here’s how you can weave Metta into your yoga routine:

1. Begin with Intention (Sankalpa)

At the start of your practice, set an intention of kindness. Perhaps dedicate your session to someone in need or simply to cultivating self-compassion.

2. Use the Breath as a Channel for Loving-Kindness

As you breathe deeply, imagine inhaling kindness and exhaling tension. You can silently repeat Metta phrases in sync with your breath, reinforcing their meaning with each cycle.

3. Move with Gratitude

Rather than approaching yoga as a performance, treat each asana as a gift to your body. Allow movements to flow with ease and grace, releasing any harsh self-judgment.

4. Practice Metta Meditation in Savasana

As you rest in Savasana, take a few moments to visualize loving-kindness expanding outward. Picture yourself surrounded by warmth and extend this feeling to those around you.

The Transformative Power of Metta

Practicing Metta can shift the way we perceive ourselves and the world. By consistently cultivating loving-kindness, we build resilience, deepen our connections, and create a more compassionate relationship with our practice. Yoga is not just about movement—it’s about how we show up for ourselves and others, both on and off the mat.

This week, I’ll be including Metta in my yoga classes in Petersfield and Havant as a way to nurture ourselves and extend kindness outward. I hope you’ll join me in this practice. With each breath and movement, may you be happy, may you be healthy, may you be safe, and may you live with ease.