In this guided meditation, we develop Mettā first to only one being. We choose whoever we find most easy to wish well, and then we gradually widen the circle of beings until everyone in the whole universe is included.

Mettā, Loving Kindness, is the intention of unconditional good will to everyone. Non-judgemental, loving friendliness to all living beings. 

However, it is often easier to develop Mettā gradually, starting with one being we find most easy to wish well. For instance, an aunty or uncle we really like, or even an animal we know, like a cute cat or dog or puppy or kitten.

We use the formula:

and repeat it silently in our mind, just like a mantra, while we think of and direct our good will to the person or animal we have choosen.

However, the words are only meant as a technique to arouse the feeling, the emotion of unconditional friedliness to all conscious beings. The main task is to get the emotion, the feeling going in our heart. Not just thinking about, but actually feeling, experiencing Mettā. It may manifest as some pleasant warmth, or a feeling like the chest opening up, or like a beautiful golden light, or just like a general sense of well being.

Once we feel what the words of our mantra mean, then we can quite easily direct this emotion to more and more beings, making sure that we also include ourselves. Finally, we radiate Mettā in all directions, and imagine that our good will extends throughout the universe, suffusing all beings with our loving kindness.

More about Dhammagiri Forest Hermitage:

https://www.dhammagiri.net/news

https://www.youtube.com/channel/UCJINt0JJBfFm_x0FZcU9QJw

https://tinyletter.com/dhammagiri/archive

https://open.spotify.com/show/0SHWfWEGkO8OAtSWNJlqyD

https://podcasts.apple.com/us/podcast/dhammagiri-buddhist-podcasts/id1534539834

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