An Introduction Metta/Loving-kindness Meditation Practice

While this beautiful practice originated in the Theravadin Buddhist tradition, it has migrated to many faiths, Christianity, Islam, Hinduism and beyond. In addition to the author below, we'd like thank C. Nunnally and L. Gillan for their insights into its meaning, practice and power.

The practice may be done alone at the beginning of the day to set a marvelous tone or prior to your own regular meditation/reflective practice.

Namaste

Adapted from "Mindfulness in Plain English" by Henepola Gunaratana

Metta (Loving-kindness) Practice

May I be happy,
May I be peaceful,
May I be free from suffering.
May no harm come to me,
May no problems come to me,
May no difficulties come to me,
May I always meet with success.
May I have the wisdom, courage and understanding
To meet and overcome the inevitable difficulties in life.

May my family……
(call to mind family members, or one family member specifically)
be happy, be peaceful, and be free from suffering.
May no harm come to them (him) (her),
May no problems come to them (him) (her),
May no difficulties come to them (him) (her),
May they (he) (she) always meet with success.
May they (he) (she) have the wisdom, courage and understanding
To meet and overcome the inevitable difficulties in life.

May my teachers…
(call to mind your teachers, or one teacher specifically)
be happy, be peaceful, and be free from suffering.
May no harm come to them (him) (her),
May no problems come to them (him) (her),
May no difficulties come to them (him) (her),
May they (he) (she) always meet with success.
May they (he) (she) have the wisdom, courage and understanding
To meet and overcome the inevitable difficulties in life.

May my friends…
(call to mind your friends, or one friend specifically)
be happy, be peaceful, and be free from suffering.
May no harm come to them (him) (her),
May no problems come to them (him) (her),
May no difficulties come to them (him) (her),
May they (he) (she) always meet with success.
May they (he) (she) have the wisdom, courage and understanding
To meet and overcome the inevitable difficulties in life.

May my enemies…
(call to mind your enemies, one enemy specifically, or can be used as relates to our city, state or nation)
be happy, be peaceful, and be free from suffering.
May no harm come to them (him) (her),
May no problems come to them (him) (her),
May no difficulties come to them (him) (her),
May they (he) (she) always meet with success.
May they (he) (she) have the wisdom, courage and understanding
To meet and overcome the inevitable difficulties in life.

May all sentient beings, seen and unseen, born and to be born
be happy, be peaceful, and be free from suffering.
May no harm come to them,
May no problems come to them,
May no difficulties come to them,
May they always meet with success.
May they have the wisdom, courage and understanding
To meet and overcome the inevitable difficulties in life.

End

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