This is a guided metta meditation based on the traditional practice format within Theravadin Buddhism. The Buddha spoke about the far reaching benefits of regularly practising metta meditation. In the Metta (Mettanisamsa) Sutta: Discourse on Advantages of Loving-kindness, he says:
"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. What are the eleven?
1. One sleeps in comfort. 2. One awakes in comfort. 3. One sees no evil dreams. 4. One is dear to human beings. 5. One is dear to non-human beings. 6. Devas (gods) protect them. 7. Fire, poison, and sword cannot touch them. 8. One's mind can concentrate quickly. 9. One's countenance is serene. 10. One dies without being confused in mind. 11. If one fails to attain arahantship (the highest sanctity) here and now, one will be reborn in the brahma-world.
"These eleven advantages, monks, are to be expected from the release of heart by familiarizing oneself with thoughts of loving-kindness, by 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."
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