The Brahma Viharas are practices that help break our reactive habits by fostering loving-kindness, compassion, sympathetic joy, and equanimity. Please see the Brahma-Vihara Foundation for more complete explanations.
The four Brahma Viharas are listed here, along with phrases you can use during meditation, focusing on both others and yourself:
- Metta (loving-kindess: the practice of wishing one well)
May you be healthy.
May you be peaceful.
May you be safe.
May you be happy.
- Karuna (compassion)
May you be free from suffering.
Or: Your suffering matters to me.
- Mudita (sympathetic joy)
I'm happy that you are happy.
Or: May your happiness continue.
- Upekkha (equanimity)
Things are the way they are.