Background and introduction to the classic method of pervading all quarters with a heart imbued with loving-kindness, followed by a guided meditation radiating metta in front, to the sides, in back, above, below and all around. Abundant, exalted, immeasurable.
Short introduction to metta with phrases, followed by a guided meditation on receiving care from a caring figure. Includes sending it back to them and offering to the beloved community at the end.
