We start with naming two general contexts for metta practice: (1) metta is practiced along with the other three brahmavihara—compassion, sympathetic joy, and equanimity—and when mature integrates the other three; and (2) there are different ways of practicing metta. We then look at another main way of practicing, likely the way that the Buddha practiced—radiating metta. After a brief overview, we practice radiating metta first through a guided spatial expansion of radiating metta, from one’s own heart to the infinite expanse. Then we practice briefly a simple way of just letting metta radiate. After practice, there is discussion.
We start with a story and poem related to developing metta. Then there is an overview of the nature of metta and metta practice, and how the intention to manifest metta—good will, care, and a powerful friendliness—has many resonances with the core intentions of other spiritual traditions, often expressed in terms of manifesting love. We explore how we train in developing the intention to manifest metta and how we see what gets in the way. We look at several of the challenges of metta practice and how to work with them.
