Hi Friend,
Key to the classes I’ve been teaching for the last few decades has included
the Metta Meditation. I’ve never taught it because I thought I had mastered it, and therefore had the right to teach it. I simply knew that I needed to be completely absorbed by it—and that sharing it with others was part of that immersion.
Mettā is often practiced as a form of call and response, allowing the words to be heard, repeated, and gradually felt rather than simply understood.
Just as important as their meaning is the felt resonance of the words—the way sound, emotion, attention, and sensation move through the body.
Visualization can be used throughout the entire practice: first holding oneself in awareness, then another person, and finally widening the field toward all sentient beings, Mother Earth, and beyond.
In this way, Mettā becomes more than something we say; it becomes something we can feel moving within us and extending outward.
I hope you find this as helpful as I have.
ox-Dennis
📄 The Metta Meditation | PDF ↓
