Metta is a form of Buddhist meditation that cultivates unconditional friendliness, compassion, and good-will. Rather than concentrating on the breath or emptying the mind, the practitioner intentionally evokes a sincere wish for well-being, first within themselves and then progressively extending it outward.
The practice commonly unfolds in three stages. One begins by directing loving-kindness toward oneself, using simple phrases such as “May I be happy. May I be healthy. May I be peaceful. May I live with ease.” Once this feeling has become established, the same wishes are offered to someone for whom affection
arises naturally — a close friend, mentor, or loved one. Finally, the practice expands beyond individuals, embracing all living beings without distinction: “May all beings be happy. May all beings be safe. May all beings live in peace.”
As attention inevitably wanders, Metta meditation employs the Six R’s—a gentle method of returning to the practice without self-criticism:
Recognize that attention has drifted.
Release the distraction without engaging with it.
Relax any physical or mental tension that has arisen.
Re-Smile, allowing a subtle sense of warmth, kindness, and ease to return.
Return to the feeling of loving-kindness and the chosen phrases.
Repeat this process as often as necessary.
The Six R’s express the central spirit of the practice: distraction is neither failure nor obstacle, but simply another opportunity to respond with patience, gentleness, and kindness before beginning again.
Each movement in this piece is dedicated to one of the 6 R’s.
Instrumentation: Solo Piano
Year of Composition: 2026
Average Duration: ~ 10:00 minutes