"Monks, eleven advantages are to be expected from the release (deliverance) of heart
by familiarizing oneself with thoughts of loving-kindness (metta),
by the cultivation of loving-kindness,
by constantly increasing these thoughts,
by regarding loving-kindness as a vehicle (of expression), and
also as something to be treasured,
by living in conformity with these thoughts,
by putting these ideas into practice, and
by establishing them.
by familiarizing oneself with thoughts of loving-kindness (metta),
by the cultivation of loving-kindness,
by constantly increasing these thoughts,
by regarding loving-kindness as a vehicle (of expression), and
also as something to be treasured,
by living in conformity with these thoughts,
by putting these ideas into practice, and
by establishing them.
What are the eleven? ..."
- Mettānisaṃsa Sutta AN 11.16
For Mettā Sutta Sn 1.8, follow this link ...
www.accesstoinsight.org/tipitaka/kn/snp/snp.1.08.than.html
www.accesstoinsight.org/tipitaka/kn/snp/snp.1.08.than.html
Guided Mettā Meditation with Bhante Gunaratana
Follow this link ... https://youtu.be/D47hPLT61uM…
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