Commuting in crowded trains or buses can trigger frustration and stress. Metta (loving-kindness) meditation turns transit time into a practice of connection and compassion.

Quick Reference Summary

  • **What is Metta?** A Buddhist meditation practice of cultivating unconditional love and goodwill toward all living beings.
    - **How to practice Metta on transit?** Silently repeat phrases of peace and safety for random fellow passengers on the train.
    - **What are the phrases?** "May you be safe. May you be healthy. May you live with ease."

---

The Transit Practice

Instead of putting on your headphones to disconnect, look at the people sharing the train car with you. Recognize that every passenger carries their own struggles and hopes.

"A crowded subway car is a masterclass in shared humanity. Practice wishing them well." — Akhi

Step-by-Step Transit Metta:
1. Locate your sitting or standing balance.
2. Select a passenger nearby (someone looking tired or stressed).
3. Silently direct these phrases to them:
   * *May you be free from danger.*
   * *May you be mentally happy.*
   * *May you be physically well.*
4. Expand your wishes to the entire carriage, and finally to all travelers everywhere.