The emotional transformation layer. Loving-kindness practice progresses through five levels, from self to all beings.
1. Self Compassion
Begin by offering kindness to yourself
May I be safe. May I be healthy. May I be at peace.
2. Loved Ones
Extend to those close to you
May you be safe. May you be healthy. May you be at peace.
3. Neutral People
Those you see but do not know well
May you be safe. May you be healthy. May you be at peace.
4. Difficult People
Those who challenge you — without forcing
May you be free from suffering. May you find peace.
5. All Beings
Expand to all life everywhere
May all beings be safe. May all beings be healthy. May all beings be at peace.
Metta Progression — 5 Stages
Self
Metta for Yourself
Start with yourself. You cannot give what you don't have.
Indicators
How did metta progression feel — starting with yourself and expanding outward? Where did resistance arise?