Metta bhavana

Buddhists can cultivate this attitude through metta bhavana, loving-kindness meditation. A common sequence begins with goodwill towards oneself, then a good friend, a neutral person and a difficult person, before extending it towards all beings. The meditator may use phrases such as “May I be happy” and then direct similar wishes towards others.

Loving-kindness can be deliberately cultivated through metta bhavana, or loving-kindness meditation. A meditator may begin by wishing themselves well, then extend that goodwill to a friend, a neutral person, someone they find difficult and finally all beings. Including a difficult person matters: loving-kindness is not meant to depend on liking someone or receiving kindness back.