Joseph Goldstein, co-founder of the Insight Meditation Society, leads a guided metta meditation. Metta is loving-kindness, a general feeling of friendliness and goodwill toward others.
A note from Sean
I think of loving-kindness as feeding the wolf of love. The more we feed that wolf, the less food the wolf of hate gets. It takes constant feeding, and loving-kindness practice is one way to do it.
Try this today. For one minute, silently offer yourself three wishes: may I be safe, may I be at ease, may I be kind to myself today. Then bring to mind one person who is easy to care for and offer them the same. Notice your chest and face as you do. If a wish feels hollow, soften, and just notice that.
Keep going: Loving-Kindness Meditation Script and The Power of Loving Kindness & How to Cultivate It.
This suits beginners and long-time practitioners alike. If kind wishes bring up grief, resentment, or old hurt, go gently. Stay with the easy person. Stop when you need to.
More from: Joseph Goldstein
