Loving-Kindness Meditation
Description
Metta, or loving-kindness, is a meditation practice that builds goodwill in stages. These seven PDF lessons begin with the foundations of the practice and then start with self-compassion before turning outward.
The following lessons extend kindness to loved ones, to neutral people and to people you find difficult, and then to all beings. The last lesson covers fitting the practice into daily life and making it a habit. Exercises appear in most lessons, with written reflections and short practices to try. After reading, you should know the sequence of a full loving-kindness session, be able to lead yourself through it and have a plan for a short daily routine.
Who it is for: beginners to meditation who want a gentle, structured way to build compassion for themselves and others.
What’s included
7 PDF lessons · 36 pages · about 13,500 words
One ZIP download that is yours to keep — read on any device, no subscription or app needed.
Course programme
- Understanding Loving-Kindness: The Foundation of Metta Practice
- Starting with Self-Compassion: Your First Step to Inner Peace
- Extending Kindness to Loved Ones
- Working with Neutral People: Expanding Your Circle of Care
- Approaching Difficult Relationships
- Universal Loving-Kindness: Embracing All Beings
- Integrating Practice into Daily Life: Making Kindness Your Habit
4
Products
-
Category:Mindfulness
-
Product Type:Mini-course
-
Level:Beginner
-
Duration:30 min – 2 hours
-
Format:7 PDF lessons (ZIP)
-
Delivery:Download link by email and in Account → Orders
-
Delivery time:Instant, right after payment
What you get
-
7 PDF lessons One ZIP download · 499.2 KB
-
Instant download Right after payment — no waiting
-
Lifetime access Unlimited downloads from your account
-
30 min – 2 hours of study Learn at your own pace
How it works
- Pay securely Visa or Mastercard with 3D Secure.
- Download instantly The download link arrives by email with your invoice and is always in Account → Orders.
- Learn on any device Open the PDF files on your phone, tablet or computer — no app or subscription needed.
14-day refund guarantee if you have used less than 25% of the content — see the Return and Refund Policy.
Tips, Tricks, and Inspiration
Dive deeper into the world of creativity with fresh ideas and expert advice from our blog.
How to Stay Motivated During Long Courses
Delayed Development: How to Change Your Mindset
Creating a Personal Learning Space