We direct well-wishes and goodwill first to ourselves, and then, as a ripple effect, to others, which helps us let go of unhappy feelings we may be experiencing.
Instead of focusing on the breath, this technique involves focusing on the image of different people: people we know, people we don’t; people we like, people we don’t. We direct well-wishes and goodwill first to ourselves, and then, as a ripple effect, to others, which helps us let go of unhappy feelings we may be experiencing.