August 31, 2010
One way to develop metta (lovingkindness) within us is through the following meditation practice, which we start by extending loving feelings toward ourselves.
It’s very simple: At first, sit in some comfortable position, and keeping an image or felt sense of yourself in mind, slowly repeat phrases of lovingkindness for yourself: May I be happy, may I be peaceful, may I be free of suffering. Say these or like phrases over and over again. We do this not as an affirmation, but as an expression of a caring intention. As you repeat the words, focus the mind on this intention of kindness; it slowly grows into a powerful force in our lives.
- Joseph Goldstein, "Triumph of the Heart"