Loving-kindness, the English translation of the Pali word metta, is defined as "unconditional well-wishing and openhearted nurturing of ourselves and others, just as we are." By practicing loving-kindness, you can learn to treat yourself and others--even strangers--like dear friends, putting aside criticism and judgment and choosing instead to open your heart to greater generosity, forgiveness, and compassion.

While Buddha taught loving-kindness meditation as an antidote to fear, it can also quiet feelings of anger, judgment, and worry by helping you see the innate goodness within yourself and others. Whether used as part of a formal meditation practice or as daily mindfulness exercises, the 100 meditations in this book make it easy to open your heart and share the seeds of loving-kindness with others.

"The Gift of Loving-Kindness skillfully guides us to train our minds and hearts in the practice of loving-kindness meditation. The meditative exercises in this book can spark one's journey into greater love and compassion or enrich it anywhere along the path. Combining internal reflection and mindful exploration of our heart's capacity, these pragmatic exercises open us to genuine transformation."

--Sharon Salzberg, author of Lovingkindness: The Revolutionary Art of Happiness

"Keep The Gift of Loving-Kindness on your bed table and let its wisdom guide you. This book offers a rich assortment of contemplations that will open and free your heart."

--Tara Brach, Buddhist teacher and author of Radical Acceptance: Embracing your Life with the Heart of a Buddha

"These are beautiful practices!"

--Jack Kornfield, author of The Wise Heart