Sometimes you can work on the breath first until you have some sense of well-being or refreshment inside yourself, and then you can start thinking about goodwill (mettā) for others.

"Is there anybody out there that you can’t wish that happiness for? Learn how to straighten your thoughts out around this issue. When you can do that, it’s a lot easier to settle down with the breath or whatever your topic of meditation is. Otherwise, there are going to be simmering resentments that don’t allow you the measure of happiness that you could find if you could let go of them.

So you’ve got to check out your mind to see what needs to be taken care of. If there are areas of unfinished business in terms of resentment or whatever, take care of them and then settle down with the breath. But here again, the instructions are not cast in stone. Sometimes it’s hard to feel goodwill [mettā] for others unless you can have some sense of well-being or refreshment inside yourself. So work on the breath first until that feels good, then you can start thinking about goodwill for others."

~ Thanissaro Bhikkhu "No One Size Fits All"

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