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Introduction to Metta (lovingkindness) - Week Four Homework:
Daily meditation:
Offer kindness/goodwill to an easy being (or benefactor) & self, then someone or some part of you that you find difficult. Please practice 20 minutes or more a day. Remember, it is always okay to return to a being that is easy.
It can also be very skillful to switch to mindfulness.
Integrating mindfulness into metta practice can increase wisdom. This can be done by noticing what is and isn’t metta, without judging –or buying into–other emotions or experiences.
In daily life, notice when Metta is present and when it isn’t. What are conditions that help it arise? Decrease?
Appreciating the wish for metta, being interested in it, attending to it, helps to strengthen it.
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