This short talk and guided practice introduces us to "dry metta", the metta practice which is focused on intention building and changing our inner narrative. It invites us to repeat simple phrases without any intention or need to feel the quality of metta. It's a lovely simple way to practice that takes the pressure off metta!
A meditation, reflection, and (just the) responses to questions on the theme of goodwill and world making; especially what playing with qualities like mettā (boundless benevolence) reveals and opens about experience and freedom.
Brief Overview of the Bramhaviharas and Guided Mettā Practiced. Gullu briefly describes the 4 divine abodes of Mettā (Benevolence), Karuna (Compasion), Mudita (Appreciative Joy) and Upekka (Equanimity). This is followed by a brief description of the difficulties often encountered in the mettā practice followed by a guided mettā practice using imagery and phrases to hold the intention for goodwill and even spark the actually feeling of goodwill
