{"id":97707,"date":"2025-11-10T12:10:24","date_gmt":"2025-11-10T11:10:24","guid":{"rendered":"https:\/\/runlovers.it\/?p=97707"},"modified":"2025-11-08T11:34:27","modified_gmt":"2025-11-08T10:34:27","slug":"metta-meditation-loving-kindness","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/","title":{"rendered":"\u201cMetta\u201d (Loving-Kindness) Meditation: The Practice to Combat the Winter Blues"},"content":{"rendered":"<p><em>\u201cMetta,\u201d or loving-kindness meditation, is an active practice for cultivating compassion toward oneself and others, a powerful antidote to low moods and irritability, especially in the winter months.<\/em><\/p>\n<ul>\n<li><strong>What Metta Is:<\/strong> Unlike mindfulness (which passively <em>observes<\/em>), Metta is an <em>active<\/em> training to <em>generate<\/em> feelings of kindness and compassion.<\/li>\n<li><strong>Why Do It in Winter:<\/strong> It\u2019s a perfect antidote to the \u201cwinter blues\u201d\u2014that feeling of grayness, irritability, and isolation that the cold and dark can bring.<\/li>\n<li><strong>How It Works:<\/strong> It\u2019s based on repeating mantra-like phrases to wish well, starting with oneself.<\/li>\n<li><strong>The 4 Stages:<\/strong> The practice guides you to extend this feeling in concentric circles: 1. To yourself. 2. To a loved one. 3. To a \u201cneutral\u201d person. 4. To a \u201cdifficult\u201d person.<\/li>\n<li><strong>Benefits:<\/strong> It reduces self-criticism, combats stress and anxiety, and improves interpersonal relationships by actively changing your mental approach to the day.<\/li>\n<\/ul>\n<hr \/>\n<h2 id=\"if-its-all-gray-outside-learn-to-cultivate-the-colors-within-you\">If It\u2019s All Gray Outside, Learn to Cultivate the Colors Within You<\/h2>\n<p>Winter has its charm, but in all honesty, the constant grayness, the darkness that arrives too early, and the biting cold can weigh on our mood. We feel more irritable, more tired, more withdrawn. It\u2019s the \u201cwinter blues,\u201d like a gel covering everything and making it a bit more difficult.<\/p>\n<p>Often, when we feel this way, our instinctive reaction is to fight it or resign ourselves to it. But what if we tried to actively train an opposite feeling instead?<\/p>\n<p>If we feel irritated, we can train patience. If we feel isolated, we can train connection. If we feel \u201cdull,\u201d we can train a sense of inner warmth. This training exists, it\u2019s accessible to everyone, and it\u2019s called <strong>\u201cMetta\u201d meditation<\/strong>.<\/p>\n<h2 id=\"what-metta-meditation-is-and-why-its-different-from-others\">What \u201cMetta\u201d Meditation Is (and Why It\u2019s Different From Others)<\/h2>\n<p>When you hear \u201cmeditation,\u201d you probably think of mindfulness: sitting, closing your eyes, and focusing on your breath, observing thoughts as they pass like clouds. It\u2019s a powerful and very useful practice.<\/p>\n<p>Metta (a Pali term meaning \u201cloving-kindness,\u201d benevolence, or compassion) is different. It\u2019s not passive; it\u2019s <strong>active<\/strong>.<\/p>\n<p>It doesn\u2019t just ask you to <em>observe<\/em> what is; it asks you to <em>actively cultivate<\/em> a specific feeling: kindness. It\u2019s a real workout for the \u201cmuscle\u201d of compassion. Instead of lifting a weight to strengthen a bicep, here you use your intention and specific phrases to strengthen the neural circuits of positivity and empathy.<\/p>\n<h2 id=\"the-benefits-how-training-kindness-changes-the-brain-and-mood\">The Benefits: How Training Kindness Changes the Brain and Mood<\/h2>\n<p>Don\u2019t think this is some \u201cnew age\u201d practice; this is neuroscience. In fact, several studies have shown that regularly practicing Metta meditation can have measurable effects.<\/p>\n<p>When you train yourself to generate feelings of compassion, you aren\u2019t just \u201cfaking it.\u201d You are actively stimulating the areas of the brain associated with empathy, emotional regulation, and happiness. It\u2019s a direct antidote to the <em>negativity bias<\/em>, that natural tendency of our brain to give more weight to negative experiences than to positive ones (a tendency that winter seems to amplify).<\/p>\n<p>Practicing Metta helps reduce self-criticism (that little voice that tells you you aren\u2019t good enough or haven\u2019t done enough), lessens stress and anxiety, and, above all, combats that sense of isolation by making you feel more connected to others.<\/p>\n<h2 id=\"your-first-metta-practice-a-10-minute-step-by-step-guide\">Your First Metta Practice: A 10-Minute Step-by-Step Guide<\/h2>\n<p>You don\u2019t need an hour. Ten minutes is enough. The only safety rule here is this: find a quiet place where you won\u2019t be disturbed.<\/p>\n<ol>\n<li><strong>Preparation:<\/strong><br \/>\nSit comfortably, on a chair or on a cushion on the floor. You don&#8217;t need to hold any strange positions; you just need to be upright but relaxed. Close your eyes and take 3-4 deep breaths to center yourself.<\/li>\n<li><strong>Stage 1: Yourself<\/strong><br \/>\nThis is often the hardest step. Bring your attention to the center of your chest and begin to mentally repeat, slowly, these phrases (or similar ones):<\/p>\n<ul>\n<li><em>May I be happy.<\/em><\/li>\n<li><em>May I be healthy and safe.<\/em><\/li>\n<li><em>May I be free from suffering.<\/em><\/li>\n<li><em>May I live with ease.<\/em><br \/>\nDon\u2019t worry if it feels strange or \u201cfake\u201d at first. That\u2019s normal. The intention is more important than the feeling.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Stage 2: A Loved One<\/strong><br \/>\nNow, think of someone you love easily: a friend, a family member, your partner, even your dog. Visualize this person and direct the same phrases toward them:<\/p>\n<ul>\n<li><em>May you be happy.<\/em><\/li>\n<li><em>May you be healthy and safe&#8230;<\/em><\/li>\n<\/ul>\n<\/li>\n<li><strong>Stage 3: A Neutral Person<\/strong><br \/>\nThink of someone you see often but feel nothing particular toward: the supermarket cashier, the mail carrier, a colleague you barely know. Try to extend the same wishes to this person:<\/p>\n<ul>\n<li><em>May you be happy&#8230;<\/em><br \/>\nYou\u2019ll notice how this simple mental act begins to change your perception of that person.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Stage 4: A Difficult Person<\/strong><br \/>\nThis is the advanced training. Think of someone who irritates you, who frustrates you. Not your \u201carchenemy,\u201d but someone who tests you. With all the honesty you can muster, try to offer them the same wishes.<\/p>\n<ul>\n<li><em>May you be happy&#8230;<\/em><br \/>\nRemember: you aren\u2019t doing this to \u201cforgive\u201d them or to justify their behavior. You are doing this for <em>you<\/em>. To free <em>yourself<\/em> from the weight of anger and resentment.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Conclude by returning to yourself for one last cycle of wishes, and then slowly open your eyes.<\/p>\n<h2 id=\"bringing-metta-off-the-cushion-and-into-life-and-workouts\">Bringing \u201cMetta\u201d Off the Cushion and Into Life (and Workouts)<\/h2>\n<p>The practice on the cushion is just the warm-up. The real game is played in everyday life.<\/p>\n<p>Practicing Metta changes your default emotional \u201ctone.\u201d Maybe the next time someone cuts you off in traffic, your first reaction won\u2019t be anger, but a fleeting thought of, \u201cI wonder what kind of difficult day they\u2019re having.\u201d<\/p>\n<p>And this isn\u2019t just related to daily life; it\u2019s reflected in your workouts, too. Maybe you\u2019ll be less critical of yourself on an \u201coff\u201d day, when your legs just don\u2019t have it. Instead of thinking, \u201cI suck,\u201d your thought will become, \u201cMy body is tired today, that\u2019s okay, may I recover.\u201d<\/p>\n<p>If it\u2019s cold outside and the world seems gray, Metta doesn&#8217;t change the weather. It changes you. It teaches you to light a warm light inside, a source of energy and kindness that you can carry with you wherever you go. And that\u2019s a skill worth training.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Feeling more down than usual with the arrival of winter grayness? Try &#8220;Metta&#8221; meditation. We&#8217;ll teach you this ancient Buddhist practice to train your mind for kindness and positivity.<\/p>\n","protected":false},"author":3,"featured_media":97704,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[22639],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-97707","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-meditation"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Metta Meditation (Loving-Kindness): The Guide for Your Mood - Runlovers<\/title>\n<meta name=\"description\" content=\"Discover Metta meditation (or loving-kindness). A guided practice to cultivate compassion and combat the winter blues and stress.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u201cMetta\u201d (Loving-Kindness) Meditation: The Practice to Combat the Winter Blues\" \/>\n<meta property=\"og:description\" content=\"Discover Metta meditation (or loving-kindness). A guided practice to cultivate compassion and combat the winter blues and stress.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/sandrosiviero\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-10T11:10:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/meditazione-metta.jpg?fit=1800%2C1201&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"1201\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sandro Siviero\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@http:\/\/www.twitter.com\/big_ideas\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sandro Siviero\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/metta-meditation-loving-kindness\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/metta-meditation-loving-kindness\\\/\"},\"author\":{\"name\":\"Sandro Siviero\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\"},\"headline\":\"\u201cMetta\u201d (Loving-Kindness) Meditation: The Practice to Combat the Winter Blues\",\"datePublished\":\"2025-11-10T11:10:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/metta-meditation-loving-kindness\\\/\"},\"wordCount\":1052,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/metta-meditation-loving-kindness\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/meditazione-metta.jpg?fit=1800%2C1201&quality=75&ssl=1\",\"articleSection\":[\"Meditation\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/metta-meditation-loving-kindness\\\/#respond\"]}],\"copyrightYear\":\"2025\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/metta-meditation-loving-kindness\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/metta-meditation-loving-kindness\\\/\",\"name\":\"Metta Meditation (Loving-Kindness): The Guide for Your Mood - Runlovers\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/metta-meditation-loving-kindness\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/metta-meditation-loving-kindness\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/meditazione-metta.jpg?fit=1800%2C1201&quality=75&ssl=1\",\"datePublished\":\"2025-11-10T11:10:24+00:00\",\"description\":\"Discover Metta meditation (or loving-kindness). A guided practice to cultivate compassion and combat the winter blues and stress.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/metta-meditation-loving-kindness\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/metta-meditation-loving-kindness\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/metta-meditation-loving-kindness\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/meditazione-metta.jpg?fit=1800%2C1201&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/meditazione-metta.jpg?fit=1800%2C1201&quality=75&ssl=1\",\"width\":1800,\"height\":1201,\"caption\":\"\u00a9 depositphotos.com\\\/PeopleImages.com\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/metta-meditation-loving-kindness\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u201cMetta\u201d (Loving-Kindness) Meditation: The Practice to Combat the Winter Blues\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\",\"name\":\"Sandro Siviero\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"caption\":\"Sandro Siviero\"},\"description\":\"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.\",\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/sandrosiviero\",\"http:\\\/\\\/www.instagram.com\\\/big_ideas\",\"https:\\\/\\\/x.com\\\/http:\\\/\\\/www.twitter.com\\\/big_ideas\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/big\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Metta Meditation (Loving-Kindness): The Guide for Your Mood - Runlovers","description":"Discover Metta meditation (or loving-kindness). A guided practice to cultivate compassion and combat the winter blues and stress.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/","og_locale":"en_US","og_type":"article","og_title":"\u201cMetta\u201d (Loving-Kindness) Meditation: The Practice to Combat the Winter Blues","og_description":"Discover Metta meditation (or loving-kindness). A guided practice to cultivate compassion and combat the winter blues and stress.","og_url":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_author":"https:\/\/www.facebook.com\/sandrosiviero","article_published_time":"2025-11-10T11:10:24+00:00","og_image":[{"width":1800,"height":1201,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/meditazione-metta.jpg?fit=1800%2C1201&quality=75&ssl=1","type":"image\/jpeg"}],"author":"Sandro Siviero","twitter_card":"summary_large_image","twitter_creator":"@http:\/\/www.twitter.com\/big_ideas","twitter_site":"@runlovers","twitter_misc":{"Written by":"Sandro Siviero","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/"},"author":{"name":"Sandro Siviero","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa"},"headline":"\u201cMetta\u201d (Loving-Kindness) Meditation: The Practice to Combat the Winter Blues","datePublished":"2025-11-10T11:10:24+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/"},"wordCount":1052,"commentCount":0,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/meditazione-metta.jpg?fit=1800%2C1201&quality=75&ssl=1","articleSection":["Meditation"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/#respond"]}],"copyrightYear":"2025","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/","url":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/","name":"Metta Meditation (Loving-Kindness): The Guide for Your Mood - Runlovers","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/meditazione-metta.jpg?fit=1800%2C1201&quality=75&ssl=1","datePublished":"2025-11-10T11:10:24+00:00","description":"Discover Metta meditation (or loving-kindness). A guided practice to cultivate compassion and combat the winter blues and stress.","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/meditazione-metta.jpg?fit=1800%2C1201&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/meditazione-metta.jpg?fit=1800%2C1201&quality=75&ssl=1","width":1800,"height":1201,"caption":"\u00a9 depositphotos.com\/PeopleImages.com"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2025\/metta-meditation-loving-kindness\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/"},{"@type":"ListItem","position":2,"name":"\u201cMetta\u201d (Loving-Kindness) Meditation: The Practice to Combat the Winter Blues"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa","name":"Sandro Siviero","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","caption":"Sandro Siviero"},"description":"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.","sameAs":["https:\/\/www.facebook.com\/sandrosiviero","http:\/\/www.instagram.com\/big_ideas","https:\/\/x.com\/http:\/\/www.twitter.com\/big_ideas"],"url":"https:\/\/runlovers.it\/en\/author\/big\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/meditazione-metta.jpg?fit=1800%2C1201&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/97707","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=97707"}],"version-history":[{"count":3,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/97707\/revisions"}],"predecessor-version":[{"id":97904,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/97707\/revisions\/97904"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/97704"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=97707"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=97707"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=97707"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/powerkit_post_featured?post=97707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}