Lovingkindness meditation, or metta, is a mindfulness practice for the heart: a beautiful way to cultivate feelings of compassion and love for self, others and ultimately all beings. Lovingkindness Meditation #2 is a 25-minute guided metta practice to generate lovingkindness for a neutral person and then for a somewhat difficult person.

Metta meditation should be done at your own pace. It is not necessary to force yourself to move onto this often more challenging metta practice until you feel fully ready.