One of the tools that helps me most when I need to reset isn’t something you buy or schedule. It’s Metta meditation—the practice of directing loving-kindness toward yourself and others.
Why Metta Meditation?
Research shows that loving-kindness meditation can help reduce inflammation, lower cortisol, and increase positive emotions and resilience (¹). It has been linked to greater self-compassion, improved mood, and even physical benefits like reduced pain and better immune response (²).
Crucially, in midlife—when stressors accumulate and hormonal shifts can heighten emotional sensitivity—Metta provides a gentle buffer. A moment to turn inward and offer ourselves the compassion we so often extend to others.
How to Practice It
You don’t need to sit for hours or be a meditation expert. Here’s a simple version to try—just five minutes a day can begin to shift your nervous system.
1. Find a quiet space. Sit comfortably and close your eyes.
2. Start with yourself. Silently repeat:
May I be safe.
May I be well.
May I be at ease.
3. Extend it to someone you love. Picture them and repeat:
May you be safe.
May you be well.
May you be at ease.
4. Keep going. Move outward to include a neutral person, someone you find difficult, and finally all beings.
You can adjust the words to whatever feels right. The aim is simply to feel your intention—and offer it with warmth.
Because sometimes the most radical act of self-care is remembering to treat yourself with kindness.
And if that feels hard right now, you’re not alone. But that’s exactly when it matters most.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC3176989/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5779931/
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