Casey Murphy, a yoga teacher who has been practising for 15 years, spoke to POPSUGAR about one of the meditations she finds to be the most beneficial for growth and self-care. Called "Metta," it translates to "loving-kindness." Casey said there are thousands of variations, but the one she's most familiar with is simple. You start by saying a series of phrases to yourself:
May I be happy
May I be peaceful
May I be liberated
Next, repeat the phrases while focusing on your "inner circle," which may consist of close relatives and friends, Casey advised. Then expand to people "you maybe see on an everyday basis, but you don't really know, like the person at the bodega or the mailman or the train conductor," she explained. Finally, do the same for the people you struggle with. It's this part, she said, that is most profound because you're not only wishing well for yourself; you're wishing the best for others (even those you consider to be foes).