Metta Meditation, also known as Loving Kindness Meditation, is a Buddhist practice that aims to increase feelings of kindness, love and compassion towards ourselves and others. When we feel kindness, love and compassion, gratitude naturally arises. It can be done in as little as a few minutes or extended for as long as you'd like, and is a great remedy for the stress that comes with the holiday season.
Start by sitting in a comfortable position, closing your eyes and observing your breath.
In your mind, recite a positive wish for yourself such as "May I be happy, may I be healthy, may I feel safe and may I feel at ease." Repeat this wish slowly to yourself, focusing on the meaning of the words and taking them in. Repeat this wish for yourself several times.
Repeat the above steps, for someone (could be a group) you love. Then repeat it for someone you feel neutral or indifferent towards. Finally, do it for someone (could be a group) that you have a really hard time with, someone you really don't like.
Notice how you feel immediately after this meditation exercise, maybe more grounded and hopeful. Take note of how you feel in your day to day life after consistently practicing it. As the practice opens your heart, notice how gratitude begins to flood in.