When we protect ourselves so we won’t feel pain, that protection becomes like armor, like armor that imprisons the softness of the heart. Pema Chodron
The loving-kindness metta meditation reduces anger, stress, and grief by removing invisible barriers between ourselves and others. Practice it in all aspects of your daily living and watch how it creates openings in all kinds of surprising ways.
Begin by accepting yourself as the epicenter of peace and happiness. Take a moment to truly love yourself, as you exist right at this moment.
Move to people familiar and dear to you that you love and respect. Imagine them smiling, happy and in good health.
Next, visualize the masses of strangers who have no personal connection to you. Imagine them interacting peacefully and harmoniously as one to create a perfected world.
End by visualizing individuals you find difficult, someone that has hurt you or has committed great wrongs. Wish each of them good will and great happiness.