| | Mahasi Sayadaw wrote a book on the brahmaviharas (sorry if my spelling is wrong), and metta is also addressed i believe in the Vissudhimagga. I'd suggest looking around through google for both the venerable's book and also the vissudhimagga, as they are free resources online.
These traditional sources have a fairly set way, or order, of people you wish metta towards. Start with yourself, then a respected person, then a neutral person, then a difficult person, then all beings, etc . . .
Mahasi says that you repeat the phrases all day, but I would read that statement as being in a retreat setting. It is possible to repeat the phrases when on the bus or walking somewhere, but basically impossible when speaking to someone or doing mental work, in my experience.
Personally, I find it helpful following these set instructions for metta, and I have a predetermined list of who i wish metta towards. That way, I am not breaking up concentration wondering who to pick next, in the middle of a sitting.
Best wishes to the OP for their metta practice. I find metta very concentrative and also transformative, including in my day to day life. At first, it might feel like you are just saying the phrases, but it builds over time. I would also look up 'the metta sutta' on a page like access to insight. You can support your metta practice by reading/reciting this sutta.
I am not an expert but I hope these pointers help. |