Sense the energy of the heart, the energy of mettā—kindness, warmth, friendliness—and let it radiate out. In front, in back, left and right, above and below, the energy of kindness touching every being where you are with the wish that each might be well, might be happy—the energy of mettā radiating out in all six directions, filling the space around you. Let this radiating from the heart continue and expand, out to the entirety of the land. The forest, the hills, all the other beings here: the human beings, the birds, all the different beings. Wishing well for all the beings in the space we’re radiating into, meeting all beings with this radiating kindness.
Donald Rothberg
Spirit Rock Residential Teacher
Donald Rothberg, PhD, has practiced Insight Meditation since 1976 and trained in Dzogchen, Mahāmudrā, and Hakomi psychotherapy. A former professor, he now teaches meditation, psychology, and socially engaged Buddhism. He’s led long-term training programs through the Buddhist Peace Fellowship, Saybrook, and Spirit Rock. Donald served on BPF’s board and is author of The Engaged Spiritual Life and co-editor of Ken Wilber in Dialogue.