Lovingkindness with Sharon Salzberg

Sharon Salzberg begins with the story of the word metta over the door of the Insight Meditation Society building, then explains that the phrases are silent offerings, not requests, and that the practice is to begin again whenever the mind wanders. She guides one variation in sequence: yourself, a benefactor, a friend, someone who is having a difficult time, a group of people you know, and finally all beings. The phrases throughout are “be safe, be happy, be healthy, live with ease”, offered as “may I”, “may you” or “may all beings” depending on the recipient. Pauses between phrases are long, and the sitting ends with a brief invitation to carry kindness into the day.