# Metta * Think of someone who's company you enjoy very much * A simple, uncomplicated relationship * What is it you appreciate about them? * Enumerate the things about them you are grateful for * Think of the impact they have on your life, the good times * What are their best qualities? Their most amusing idiosyncrasies? * Feel the warmth welling up inside of you * Turn your attention to it, focus on the physical sensations * This is the *feeling* of love, it is just as important as the idea * Reflect on how you want *the best* for this person * You hope all their dreams come true * You wish that they are free of suffering, and when suffering does come that they have the resilience and support to face it * Imagine their smiling face and feel how happy it makes you * Repeat this process, cycling through those you care about * You can repeat people, circle back to them or focus on just one * Let yourself smile! * Now ask yourself, what is it that makes this person or these people so special? * It is that we know them so deeply, that we appreciate the details of what lies beneath the surface of them * We can extend this love to *anyone*, if we understand them sufficiently * Think of someone you have a neutral relationship with, someone who works at your local supermarket, your friendly neighbour * Realise that you want the best for this person too * Picture them smiling, let yourself wish that their work-day is stress free * Now, finally, think of someone you find difficult to be around * We may never find it within ourselves to truly enjoy this persons company * But even for this highly irritating human being, we can wish the best * We wish no harm or suffering upon those we dislike * I hope they are smiling, surrounded by loved ones somewhere far away from me * Return to the feeling of warmth in the body, if you've lost focus on it, circle back to someone you care deeply about and find it again * Imagine the warmth and love inside you slowly expanding and intensifying * Eventually, it moves beyond the surface of the skin, into the air * Like a layer of love insulating you, perhaps slightly glowing * Imagining it growing, and growing * Include the air, all of us around you, this house, this street, our city... Even the whole planet, or the whole of reality * Stretch the limits of how far you can push this, imagine how beautiful it would be for everyone on earth to earnestly smile and feel content * Meditate on this for as long as you can, be aware of the sensations * Enumerate the people out there who are deserving of our compassion * The poor, the sick, the oppressed * Feel how much you care for them, despite your paths never crossing * And now think of the strangers you dislike * The close minded, selfish, stubborn, bigoted and hateful * They too deserve our compassion * They are humans, with just as much depth of experience as ourselves and our loved ones * And they are hurting, they act out their suffering on others * But we love them regardless * Finally, think of yourself * You are no different to any of these people, you wish yourself the best in life too * In your head, think the words "I love myself" and let the idea sink in * Loving ourselves and loving others, there is no difference * Two sides of the same coin * Promise you will be gentler and kinder to yourself * Now, drop your focus, sit with how you feel * Freely explore the sensations and thoughts of love that arise without any judgement * Feel free to explore any of the concepts we've been through, while maintaining awareness of the sensations of love * Or just sit there and bask * Keep a gentle smile on your face throughout