We begin with basic instructions on settling, developing concentration, and mindfulness, with a few reminders to be present. Around 2/3 into the 40-minute meditation is a guided exploration of an experience of anger (the theme of the talk that follows is on understanding and practicing with anger).
This dharmette and guided meditation provides an introduction to the Brahma Viharas and metta practice, as well as guidance on metta for the "easy being."
The goal of offering metta for a difficult person, is not to change their behavior, but to make sure our hearts don't get colonized by the 3 poisons of greed, hatred and delusion. And for many of us, it's not Metta that is the gateway, but equanimity and compassion. After a 15 minute silent meditation, Booker sings Loosen by Ally Halpert as a lullaby.
