Begin by exporting the data you wish to transfer from Metabase. Open the Metabase dashboard, find the relevant query or report, and use the export feature to download the data. Metabase typically allows you to export data in formats such as CSV, JSON, or Excel. Choose CSV format for easier processing in the subsequent steps.

Once you have exported the data as a CSV file, open it to ensure that it is formatted correctly. Check for any inconsistencies such as missing headers, incorrect delimiter usage, or special characters that might cause issues during import. Make any necessary adjustments using a text editor or spreadsheet software.

Open SQL Server Management Studio (SSMS) and connect to your database. You will need to write a script to import the data from the CSV file into SQL Server. Use the `BULK INSERT` or `OPENROWSET` command for importing CSV files. Here is a basic example using `BULK INSERT`:

```sql
BULK INSERT YourDatabase.YourSchema.YourTable
FROM 'C:\Path\To\Your\file.csv'
WITH
(
FIELDTERMINATOR = ',',
ROWTERMINATOR = '\n',
FIRSTROW = 2
);
```

Adjust the file path, table name, and options according to your needs.

Ensure that the target table in your SQL Server database exists and matches the schema of the data being imported. If the table does not exist, create it with the appropriate columns and data types. Use a script like the following to create a table:

```sql
CREATE TABLE YourDatabase.YourSchema.YourTable (
Column1 DataType,
Column2 DataType,
...
);
```

Replace `Column1`, `DataType`, etc., with your actual column names and types.

Run the `BULK INSERT` script in SQL Server Management Studio to transfer the data from the CSV file into the SQL Server table. Monitor the process for any errors or warnings that might indicate issues with the data or script.

After the data import, perform checks to verify that the data in SQL Server matches the original data from Metabase. Run queries to check row counts, data types, and sample data values to ensure integrity and consistency. Address any discrepancies by rechecking the CSV file and import process.

If you need to move data regularly, consider automating the process. Create a SQL Server Agent job that runs the import script on a schedule. Alternatively, use a batch script or PowerShell script to automate the export from Metabase and import into SQL Server, ensuring that the process runs smoothly without manual intervention.

This guide should help you efficiently transfer data from Metabase to MS SQL Server without relying on third-party tools. Adjust the steps as necessary to fit the specific requirements of your project.