In the first stage, you feel metta for yourself. You start by becoming aware of yourself, and focusing on feelings of peace, calm, and tranquillity. Then you let these grow in to feelings of strength and confidence, and then develop into love within your heart.
They are:
Avero homi
May I be free from enmity
Abyapajjho homi
May I be free from mental suffering
Anigho homi
May I be free from physical suffering
Sukhiattanam pariharami
May I take care of myself happily
In the second stage think of a good friend.
At the third - of someone you do not particularly like or dislike. Your feelings are neutral.
At the fourth - think of someone you actually dislike - an enemy. Trying not to get caught up in any feelings of hatred, you think of them positively and send your metta to them as well.
In the final stage, first of all you think of all four people together - yourself, the friend, the neutral person, and the enemy. Then extend your feelings further - to everyone around you, to everyone in your neighbourhood; in your town, your country, and so on throughout the world. Have a sense of waves of loving-kindness spreading from your heart to everyone, to all beings everywhere.
1. May he/she be free from enmity/danger
2. May he/she be free from mental suffering
3. May he/she be free from physical suffering
4. May he/she take care of himself/herself happily
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