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 begin with a short overview of the nature of forgiveness and forgiveness practice. Then there is a guided practice of forgiveness, followed by discussion.
No doubt there are challenges that may come up when we practice meditation and so helpful to learn how to work with them wisely so they can transform as gifts of wisdom.
