Guided meditation by Buddhist Bhikkhu Analayo, based on the early Buddhist method of radiating loving-kindness, compassion, joy and serenity in all directions. As taught by the Buddha.
He outlines the basics of this practice in his book "Compassion and Emptiness in Early Buddhist Meditation".
Here is an article which discusses his method:
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This meditation is part of a set of guided meditations, here are the rest:
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