Bhante gives the beginning instructions for Metta Meditation and the practice of TWIM - Tranquil Wisdom Insight Meditation - which is the practice of the Brahmaviharas directly from the suttas.
March 18, 2016
First you start with Metta, later this turns to compassion, then joy and finally equanimity. When practiced in this way this happens automatically as the practice deepens. The ultimate end result of this practice is awakening.