7-Day Loving-Kindness Challenge
A structured, practical introduction to metta meditation — with daily scripts, reflection prompts, and a tie-in to wearing your practice.
What's Inside
Everything you need to start — and actually complete — a week of metta practice.
Daily Meditation Scripts
3-minute scripts for each day — from self-compassion on Day 1 to universal compassion on Day 5.
Reflection Questions
One pointed question per day to deepen your understanding of what the practice surfaces.
MettaWear Tie-In
For each day, a note on how wearing a specific MettaWear shirt reinforces the practice through the body.
Integration Day
Day 6 focuses on embedding the practice into daily life — dressing, commuting, eating — without adding time.
The 7 Days
One week. One expanding circle.
1
Begin with Yourself
Self-compassion — the foundation of everything
2
Extend to Someone You Love
Loving-kindness toward a dear friend or benefactor
3
The Neutral Person
Expanding the circle of care beyond your inner circle
4
The Difficult Person
Goodwill toward someone who challenges you — the hardest and most healing day
5
All Beings
Universal compassion — the full horizon of loving-kindness
6
Weave It In
Integrating loving-kindness into daily routines without adding time
7
Look Back, Look Forward
Reflection, journaling, and what comes next
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