It softens the mind
Loving-kindness quietens anger, anxiety and harshness toward oneself.
Metta Meditation
Metta Meditation
The primary practice of this monastery: cultivating unconditional loving-kindness toward oneself and all beings.
What is Metta?
Metta is unconditional loving-kindness: the simple wish that oneself and all beings be well. It asks for no belief and no prior knowledge of Buddhism. You only need to sit down, breathe, and let the heart practise kindness.
Why practise Metta
It supports insight
A calm, warm mind is a steady ground for Vipassana — seeing clearly without judging.
It reaches into daily life
Kindness cultivated on the cushion shows up in speech, in work, and in relationships.
How to practise
Six simple steps
- 01
Sit still
Sit on a cushion or chair, back upright but not rigid. Let the shoulders drop. Close the eyes gently.
- 02
Follow the breath
Breathe naturally for a few minutes, feeling the breath come and go until the mind settles.
- 03
Begin with yourself
Silently say: “May I be well. May I be peaceful. May I be free from suffering.”
- 04
Extend to someone dear
Bring to mind someone you love, and offer them the same wishes.
- 05
Extend to all beings
Widen slowly: those you know, strangers, difficult people, then all living beings.
- 06
Rest in silence
Let the words go and rest for a few minutes in the warmth that remains, before ending the sitting.
Fifteen minutes a day is enough to begin. What matters is regularity, not length.
Common difficulties
I do not feel anything.
That is fine. Metta is cultivated by intention, not by emotion. Simply continue the wish.
It is hard to wish myself well.
Begin with someone easy to love, then slowly turn the same kindness back toward yourself.
My mind keeps wandering.
Noticing is already enough. Return gently to the phrase, as many times as needed.
Anger arises.
Do not suppress it. See it, then offer the wish of well-being to yourself first.
Frequently asked questions
- Can beginners attend?
- Yes. Many people come here for the first time. Guidance always begins with the simplest steps.
- What should I bring?
- Simple clothing, personal items and something warm for early mornings. Cushions are provided.
- What should I wear?
- Loose, modest clothing that is comfortable to sit in. No special attire is needed.
- Is silence required?
- Much of the course is held in silence.
- What food is provided?
- Meals during courses are vegetarian, simple, and eaten mindfully.
- How does registration work?
- Send the form on the Register page; the monastery will reply by email.