By Amy Wright Glenn
Return to mindfully focusing on your breath as you transition from one stage of metta meditation to the next. In fact, do your best to be aware of your breath throughout the experience.
Metta for oneself
Begin metta meditation by focusing on yourself. See yourself clearly at this point in your life. Perhaps this is a challenging time for you. Perhaps this is a time of great joy. Regardless, embrace all
aspects of your being with a non-judgmental attitude-- even if only
for 10 minutes.
The heart of metta practice involves the repetition of blessing
phrases. At first you may not feel connected to these sayings. That’s fine. Just watch your reactions without judgment. Continue to return to the blessing phrases and imagine what it would be like to genuinely embrace their wisdom. You can repeat these phrases
out loud or silently in your mind.
May I be happy.
May I be healthy.
May I be at peace with whatever I’m given.