Loving-Kindness Meditation Practice
A loving-kindness (metta) meditation guide with adaptable phrases, a five-step sequence from easy to difficult people, and a 7-day practice log.
2-page fillable PDF · US Letter (prints on A4) · Compassion meditation
- Approach / concern
- Meditation & Mindfulness
- Technique
- Compassion meditation
- Format
- Fillable PDF, 2 pages (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Loving-Kindness Meditation Practice?
Loving-kindness meditation, rooted in Buddhist metta practice, involves directing phrases of goodwill toward oneself and others in a widening circle. It is now widely used in secular mindfulness and compassion programs.
Why it works
Loving-kindness and compassion meditation can increase positive emotions and reduce negative affect, with potential applications for depression, anxiety and interpersonal difficulties (Hofmann et al., 2011). Sharon Salzberg’s work popularized accessible secular practice (Salzberg, 1995).
When to use it
- Self-criticism and shame
- Loneliness and disconnection
- Anger and resentment (later steps)
- Mindfulness and compassion groups
How to use it in session
- Introduce the practice and phrases.
- Guide a short practice starting with someone easy to love.
- Invite the client to adapt the phrases.
- Assign daily practice with the log.
- Move to difficult people only when ready.
Clinician tips
- Starting with yourself can be hard; start with an easy person or pet.
- Mixed feelings, or none at all, are normal.
- Keep the ‘difficult person’ step optional.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
What if I don’t feel anything?
That’s very common. The practice works through intention and repetition, not forced feelings.
Is loving-kindness meditation religious?
It originates in Buddhist tradition but is widely practised in secular forms.
References
Hofmann, S. G., Grossman, P., & Hinton, D. E. (2011). Loving-kindness and compassion meditation: Potential for psychological interventions. Clinical Psychology Review, 31(7), 1126-1132.
Salzberg, S. (1995). Lovingkindness: The revolutionary art of happiness. Shambhala.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
