Start by finding comfortable seat.

Make a distinct change in your posture. A change that encourages a kind and attentive focus.

Repeat the following metta phrases quietly in your mind. These phrases will be directed to you, someone you love, a neutral person, someone you have complicated relations with, a group (or the world), and then back to yourself.

• "May I(they) be filled with love and kindness."
• "May I(they) be well."
• "May I(they) be peaceful and at ease."
• "May I(they) be happy and free."

Enjoy your practice. Let me know in the show notes how it goes.

As with any practice, it takes time and repetition. Within several weeks, you will start to feel more positive regard, especially toward those you may have some resentment toward.