How does meta practice work?

Meta practice, commonly associated with metta or loving-kindness meditation, involves systematically sending goodwill and positive intentions towards oneself and others. It is characterized by repeating phrases such as "may you be happy, may you be safe, may you be healthy, may you live with ease," which are directed first towards oneself, then a loved one, a neutral person, a difficult person, and ultimately all beings. This practice not only helps in cultivating compassion and empathy but also reduces negative emotions and enhances emotional resilience1.

The practice often surfaces opposite feelings, like anger or resentment, which are acknowledged rather than suppressed. This acknowledgment and acceptance is an integral part of the practice, helping to purify the mind and free it from hatred or aversion, making interactions with others more peaceful and harmonious1.

Additionally, meta meditation serves as a good concentration practice, potentially raising the baseline level of psychological warmth and compassionate behavior toward oneself and others2.