Every Tuesday evening at 7:30pm, a small and growing group of people from different walks of life gathers online via Microsoft Teams. They come from different cities, different backgrounds, different struggles. But for ninety minutes, they share something ancient and quietly radical: the practice of loving kindness meditation, known in the Pali language as Metta.
Metta is one of the oldest meditation practices in the world, originating in the Buddhist tradition over 2,500 years ago. But you do not need to be Buddhist — or spiritual in any formal sense — to benefit from it. At its core, loving kindness meditation is simply the practice of deliberately cultivating warmth, goodwill, and compassion: first toward yourself, then toward others, and ultimately toward all beings.
The practice begins with the self, and this is often where people find the most resistance. We are remarkably good at extending compassion to others — to our children, our friends, even strangers in distress. But toward ourselves? We are often our own harshest critics. We replay our mistakes. We catalogue our flaws. We hold ourselves to standards we would never apply to someone we love.
Loving kindness practice gently interrupts this pattern. By silently repeating phrases such as 'May I be happy. May I be healthy. May I be at peace,' we begin to soften the inner critic. We begin to treat ourselves with the same tenderness we would offer a dear friend. Over time — and it does take time — this shifts something fundamental in the way we move through the world.
Research supports what practitioners have known for millennia. Studies have shown that regular loving kindness meditation increases positive emotions, reduces symptoms of depression and anxiety, decreases self-criticism, and even improves physical health markers. It is one of the most evidence-backed contemplative practices available to us.
Our Tuesday evening sessions are open to everyone, regardless of experience. Whether you have never meditated before or have a long-standing practice, you are welcome. We begin with a brief grounding exercise, move into the full Metta practice, and close with a short period of sharing and reflection. If 2026 is the year you commit to your inner life, this is a beautiful place to begin. We would love to have you join us.
