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It opens with a recap of the whole retreat’s practices, then an introduction to mettā.
- Mettā has three points of contact: the body, a being you bring to mind, and phrases you say silently. Let the attention move between them.
- It is an intention of loving kindness, not a feeling you have to produce. If nothing comes, or something very different comes, that is part of the practice.
- Begin by appreciating your own goodness – your strengths, your capacities, the way you keep showing up.
- Find your presence anchor as a refuge. Then open to the whole body, with a little more emphasis on the chest, the belly, the central line of the body. Offer a little kindness to whatever you’re feeling there.
- Bring to mind a benefactor, or easy person: someone you have an uncomplicated relationship with. An animal companion works too. Picture them sitting near you.
- While feeling the body, say: may you be loved, may you be safe and protected, may you be happy. Repeat the phrases, or say one and wait to see what arises.
- Bring to mind a neutral person – someone you’ve had brief contact with – and offer the phrases to them.
- Bring yourself to mind, as if looking into a mirror, and see yourself from a loving perspective: may I be loved, may I be safe and protected, may I be happy.
- Offer love to all your parts. Even the patterns and habits that cause difficulty are like old friends, trying to help.
- Include a group of people you practise with: may we be loved, may we be safe and protected, may we be happy.
- Gradually expand to include all beings everywhere: may all beings be held in loving presence, may all beings find their way home.
- Rest in loving presence. Dedicate the merit of your practice to the benefit of all beings.
From Nothing Is Missing, a three-night silent meditation retreat with Kynan Tan at Vejjasala, 10 to 13 September 2026. This feed is for participants only – please don’t share it.
The practice instructions, chants, and texts are in the retreat resources.