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.
