Monday Mini: Metta (Loving-Kindness)
1. Think about someone close to you (who you have a positive relationship with). Bring the image of that person to mind as clearly as possible.
2. Extend wishes of loving-kindness and goodwill towards that person. For example (use your own authentic words/phrases):
"May you be happy"
"May you be healthy"
"May you live with ease and joy"
"May you be free of suffering"
3. Bring a neutral person to mind (someone who you sort of know, or even a stranger). Extend those same wishes of goodwill towards them.
4. If you'd like, bring a difficult person to mind (someone who challenges you - this may be someone you know, or don't know). Extend those same wishes of goodwill towards them.
5. Finally, and most importantly, turn your loving-kindness around towards yourself. Repeat the same words/phrases and include your self in your circle of compassion.
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~May you be happy. May you be healthy. May you live with ease and joy. May you be free of suffering~
