Course · 10 lessons · 1 free
10 Day Loving Kindness Course.
A daily practice for warming attention toward yourself, then others, then everyone.
- 10 min/day
- 10 days
- Day 1 free
Who this course is for
You've done a few mindfulness sessions and noticed your default attention is mostly self-critical. Loving-kindness (metta) is the practice for that. A structured way to direct goodwill, starting with yourself, then a friend, then a neutral person, then someone difficult.
The course runs ten days. Each day adds a category. By day ten you've practiced the full sequence. Most people find one of the categories surprisingly hard. That's usually where the practice does the most.
Plays in your browser. No account required.
How courses work
One lesson a day
Open the app, tap Courses, press play. Lessons run around ten minutes each. If you miss a day, the next lesson is still right there.
Continue where you left off
A Continue card sits at the top of your Courses screen pointing at your next lesson. Finish the course and it advances automatically to the next one you've started.
Completion checkmarks
Every finished lesson gets a blue checkmark. If you want to start the program over, tap Clear history on the course. Your progress resets without touching the others.
Day 1 of this course. Ten minutes of guided practice, no card. Plus the rest of the standalone library (500+ meditations across 18 topics).
Start day one →Days 2–10 of this course. Every other course in the library. Daily meditations, offline downloads, and unlimited Custom Meditation sessions.
See pricing →Related courses
Common questions
Is loving-kindness religious?
It has Buddhist roots (metta is one of the four brahma-viharas), but the practice itself is non-religious. Directing goodwill phrases in a sequence.
What if "may I be happy" feels fake?
Common. Day 1 is the longest session because it makes room for that exact discomfort. The phrases get easier to repeat as the practice continues. If they never do, that's information about a place worth looking.
Can I do this alongside the 30-day course?
Yes. They pair well. Mindfulness builds the noticing, loving-kindness adds the warmth.