This file is offered as a guide to structuring your own meditation session. It is necessarily shorter than usual for bandwidth reasons. Those new to meditation should allow at least 20 to 30 minutes for a meditation sitting. This version of the metta bhavana, or Development of Lovingkindness meditation, is broken down into seven sections of approximately equal length. Try to maintain this in your own sittings. Our aim is to focus wholly on radiating kindness to ourselves and others in turn. This lovingkindness is given altruistically - without any desire for reward - and without discrimination. We do not have to feel we 'like' someone in order that we can share lovingkindness with them. All beings are in need of lovingkindness and we can choose to open up to this idea through meditation.
A Note on Openness by Bhikkhu Bodhi