As you begin your Metta practice, find a quiet, comfortable place to sit, either on a cushion or a chair. Close your eyes and take a few deep breaths, feeling the sensation of the air moving in and out of your body.
Start by directing your attention to your heart center, the seat of loving-kindness. Imagine a warm, golden light filling your chest, spreading love and compassion to all beings.
Now, repeat the Metta phrases to yourself or to others, cultivating kindness and understanding: