Cross-posting this from the EA forum, in case somebody here finds it useful:
I enjoyed this post and really appreciate all the great resources! Recently I have also been thinking about this and just posted a short article on how to make metta meditation a bit easier for people who struggle with it. Maybe it will be useful to some of you, I would love to hear your feedback.
Here is an excerpt:
Instead of beginning with yourself, you first picture someone with whom you have a really uncomplicated and positive relationship. Wishing them well is much easier. Not only does this help with getting into the groove of building up the feeling of metta, but a certain framing can help you transition the focus to yourself more easily. Personally, I find this works best with a pet.
For example, I may start with thinking of my dog and wishing him well using my preferred metta phrases. Then I try to imagine viewing myself through the eyes of my dog and also silently saying phrases like “May You be well.” To me, it comes very natural to imagine that my dog loves me a lot and is really happy to see me. Because of that, it isn’t hard to put myself into the position of my dog, imagining him e.g. being petted by me and wishing me all the best.
Now comes the interesting part. Mirghafori gives the instruction of “joining voices” with, in this case, my dog. That means switching the phrasing to “May I be well” instead of You. Instead of viewing myself from the outside perspective of a friend, I now try to have a loving awareness of the body and mind which I experience from the inside.
Cross-posting this from the EA forum, in case somebody here finds it useful:
I enjoyed this post and really appreciate all the great resources! Recently I have also been thinking about this and just posted a short article on how to make metta meditation a bit easier for people who struggle with it. Maybe it will be useful to some of you, I would love to hear your feedback.
Here is an excerpt: