Loving-Kindness
Wishing your own self happiness, health, and the inner strength tobe at peace throughout life’s vicissitudes is a powerful practice.
You’ll be able to extend these blessings to others to the extent you can offer them to yourself.
Metta for a beloved one
Bring to mind the image of a person you love. See this individual clearly. See her smile. Notice how you feel when you imagine being near him. Feel your heart expand with the sense of natural care. Repeat the words of blessing, the words of metta, and direct
them to this individual.
May you be happy.
May you be healthy.
May you be at peace with whatever you’re given.
Notice how it feels to extend these blessings to a beloved person in your life. Notice what emotions arise as you wish this person happiness, health, and peace. Focus your attention on offering
these blessings to one you hold dear.