# 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 --- # Agent Instructions: Querying This Documentation If you need additional information that is not directly available in this page, you can query the documentation dynamically by asking a question. Perform an HTTP GET request on the current page URL with the `ask` query parameter: ``` GET https://notes.bf.wtf/meditation/metta.md?ask= ``` The question should be specific, self-contained, and written in natural language. The response will contain a direct answer to the question and relevant excerpts and sources from the documentation. Use this mechanism when the answer is not explicitly present in the current page, you need clarification or additional context, or you want to retrieve related documentation sections.