In these two different Metta meditations we are able to experiment with ways of developing and then also 'engaging' this powerful and utterly wholesome mind state, both for the purposes of developing our good nature and increasing our capacity as well as for developing insight.
The first meditation "Generating and radiating Metta to oneself, easy, neutral and difficult people" helps us to develop Loving-Kindness for ourselves, and then to radiate it outwards to more and more beings. As we train in becoming more accustomed and proficient in this meditation it really does become possible to have a compassionate and kind attitude even towards quite challenging people.
The second meditation is titled "Metta meditation leading into contemplation of the body as elements # 2" (hair, teeth, backbone) In this meditation we both brighten and calm the mind by generating metta first, and then take the good energy and even mindedness resulting from having generated metta, as the foundation for then investigating the true 'deeper' nature of the physical body.
I sincerely hope that these meditations are uplifting and useful for you.
May we all be Well and Happy…
May All Beings be Well and Happy.
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