Welcome back to The Breath Between, I am Chamari Wijesinghe. This week began with a letter from a listener in Negombo. She wrote that her mother-in-law visits every Sunday, and that by Saturday afternoon her chest is tight. She asked whether Buddhism has anything for this. It does, and it is older than any of us. It is called metta, usually translated as loving-kindness, though I prefer goodwill. The practice has a fixed order, and the order matters: you begin with yourself, and you do not reach the difficult person until near the end. I will explain why. My guest, Nimal Perera, is a prison chaplain who practises metta for people who have done serious harm, and he will tell you what that is like. Then nine minutes of guided practice. You are listening on Witspeak Podcasts.