The goal of loving-kindness meditation is to produce calmness and peacefulness. To do so, the meditation works to first empty out the negative thoughts and feelings we might have; after that point in the meditation we are able to radiate true love to others. The idea of love at work in loving-kindness meditation is quite different from the way we usually think about: it is not a love of heat, passion, or fire. In fact its aim is to quell fires and to produce calmness. Loving-kindness is also not possessive or discerning, nor is it given with any expectations or demands. It is sent out to all living creatures, including people that might be our enemies.

Sit where you can be comfortable, either on the floor or in a chair. If you're on the floor you might try one of two positions: either cross your legs, or kneel so that you are sitting on your feet. Whatever position you decide, be sure that your back is naturally straight, that your head is level, and that your shoulders are relaxed. Rest your hands on your lap. If your left leg is on top, put your left hand on top of the right one. The tips of your two thumbs should be in gentle contact. You could also rest your hands on your knees, palms upwards. Find the best position of your hands so that your shoulders are most relaxed. Keep your nose, navel, and the touching point of your thumbs (if on your lap) in a single line.

Look straight ahead, then avert your eyes downward to a 45 degree angle. Close your eyes. Repeat the phrase, FREE FROM HATRED, inhaling during the first part and exhaling during the second. Next, repeat FREE FROM....ANGER, and then FREE FROM....DISTRESS, and finally, I WILL BE....HAPPY consecutively as instructed. Then focus your attention on each of the six directions of the room: front, right, back, left, bottom, underneath, top, consecutively you radiate loving-kindness in each direction. As you go around, repeat the phrase SABBESATTA (all the living creatures ) SUKHITA HONTU (will be happy ) as you inhale/exhale.

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