Self-Compassion / Loving-Kindness Meditation (Metta)

The client deliberately directs wishes of kindness and care toward themselves, using phrases like "May I be well". Self-compassion in MBCT is not a separate block but the "tone" of the whole practice. Especially important in depression, where self-criticism is a key sustaining factor.

Step-by-step guide

1. Take a comfortable position. A few breaths.
2. Recall someone toward whom you feel warmth (a child, a pet, a close person).
3. Direct wishes to them: "May you be well. May you be happy".
4. Notice the warmth that arises. Then direct the same wishes to yourself.
5. "May I be well. May I be at peace. May I be free from suffering".
6. If self-directed wishes are hard — go back to the one you love, then return to yourself.
7. Close with warm, accepting attention to the whole body.

When to use

• Integrate into Body Scan and Sitting Meditation as a "tonality"
• With strong self-criticism, perfectionism, shame
• As a stand-alone practice (10–20 min) at moments of exhaustion

Key phrases

Follow-up questions