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As opposed to meditations on suffering and impermanence, loving-kindness offers a gentle remedy for attachment, the near enemy of empathetic joy. The basis is seeing loveable qualities in oneself and others. Where low self-esteem is prevalent, we must start with loving-kindness for ourselves as this practice cannot be done meaningfully by skipping ourselves.
Meditation: loving-kindness. There are two methods for cultivating loving-kindness: 1) meditation and 2) kind and loving actions. Start each meditation with settling body, speech, and mind in the natural state as an act of loving-kindness for yourself. Direct your attention inwards to yourself as someone worthy of finding genuine happiness. If you can, attend to the lumunious nature of awareness. Seeing yourself from this perspective, what is your vision of truly fluorishing, your heart’s desire, your greatest happiness? With each out breath, 1) arouse the aspiration, may I be truly well and happy, 2) light from an orb at your heart chakra fills your body and mind, dispelling all obscurations, and 3) experience that very well-being here and now. Now bring someone close clearly to mind, and repeat the practice with the out breath. Now move on to another person, gradually moving outwards to those who are more distant. Finally, release all appearances and rest in that awareness.
Q1. These practices have been bringing out a lot of memories and emotions I wasn’t even aware of.

Meditation starts at: 5:31