“Try to abandon expectations
about how you should feel
while doing loving-kindness meditation.
If you feel discouraged
by the lack of good feelings in metta meditation,
bring kindness to yourself
because you’re feeling discouraged:
‘May I be safe, happy, healthy, and live with ease.’
Shift your attention away from what you want
and onto how you feel, that is, ‘not good.’
With each kind word,
you’re planting a seed that will grow,
in its own due time,
into a good feeling.
Intentions come first, feelings later.”

 Christopher Germer, The Mindful Path to Self-Compassion

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