When initially setting up your MetaMask account, you are prompted several times to confirm that you've copied down your seed phrase as it is the ultimate and only reliable way to recover your account if anything happens. But we realize sometimes you may want to access your seed phrase to confirm that you have copied it correctly or otherwise.
If your MetaMask account is not locked or signed out you are able to access your seed phrase via the below instructions.
To export your seed phrase:
1. Click the top-right menu item.
2. Select "Settings"
3. Click "Reveal Seed Words"
4. Enter your password.
5. Click "OK"
6. Copy your seed phrase somewhere safe!