Last time I made a humble effort at putting to words why it is important to use Metta Bhavana and forgive. Forgiveness is something that helps us find peace. It is always for the one who forgives. In fact my dear friend Dr Cassie loves to say that, "Forgiveness is the most selfish thing to do."
This is how I practice this unique meditation of loving kindness. Begin with settling myself wherever you are, seated, standing, lying down does not matter. Close your eyes to focus within, as this meditation is about going inside. Take a few deep breaths and oxygenate every organ and cells in your body all the way to the skin. Bring your attention to the top of your head. Start sending thoughts of loving kindness to your head. Allow your head to be permeated with feeling of loving kindness. As your head is soaking in this new feeling of complete and absolute loving kindness or Metta Bhavana, allow the feeling to seep into your crown. Let the feeling become your crown and then allow it to flow down to your eyebrows and then your eyes followed by your nose and so on. Allow the Metta Bhavana (feeling of loving kindness) to flow down through every organ and cell in your body. Focus intently on one part of your body when you flow loving kindness to it and then move your focus to the next part and feel loving kindness there and continue this until you have reached the tips of your toes and the soul of your feet. See yourself completed seeping with loving kindness. Now start flowing this feeling from your heart to the other person or a collective.
Until late, love and peace,