18.

 

Loving Kindness // Metta

During Metta meditation we begin with loving ourselves, and unless we have a measure of this unconditional love and acceptance for ourselves, it is often difficult to extend those feelings of warmth toward others.

As we continue to practise, we expand our field of awareness, include others who are special to us, neutral to us, difficult and challenging and then, ultimately, all living things.

Gradually, both the visualisation and the meditation phrases blend into the actual experience.