Welcome to Metta,
Or loving-kindness meditation,
A practice where we cultivate a greater sense of compassion with ourselves and the world around us.
As always,
We begin with ourselves.
May I be safe from within and without.
May I be healthy under all conditions.
May I be happy in all circumstances.
And may I live at ease.
May I be safe.
May I be healthy.
May I be happy.
And may I live at ease.
Then we consider a loved one who could use our loving-kindness.
We select one,
Bring them into the room,
And envision them before us.
May our loved one be safe from within and without.
May they be healthy under all conditions.
May they be happy in all circumstances.
And may they live at ease.
May our loved one be safe.
May they be healthy.
May they be happy.
And may they live at ease.
Then we consider a benefactor,
Somebody who has helped us along in life,
A friend,
A teacher,
A guide.
Let's select one,
Invite them into the room,
And envision them before us.
May our benefactor be safe from within and without.
May they be healthy under all conditions.
May they be happy in all circumstances.
And may they live at ease.
May our benefactor be safe.
May they be healthy.
May they be happy.
And may they live at ease.
Then we consider somebody who's had a neutral effect on our lives,
Having a dramatically positive or negative impact.
Maybe somebody that we know well enough to say hello to,
The postman or the store clerk or bank teller.
Let's select one,
Bring them into the room,
And envision them before us.
May this person who's been neutral in our lives be safe from within and without.
May they be healthy under all conditions.
May they be happy in all circumstances.
And may they live at ease.
May this person who's been neutral in our lives be safe.
May they be healthy.
May they be happy.
And may they live at ease.
Then we consider somebody who's had a negative impact on our lives.
Maybe somebody who irritates us.
Maybe we have a dislike for them.
Hopefully we don't hate them,
But our loving kindness has no bound.
Our compassion does not pick and choose.
Let's select one,
Bring them into the room,
And envision them before us.
May this person who's had a negative impact on our lives be safe from within and without.
May they be healthy under all conditions.
May they be happy in all circumstances.
And may they live at ease.
May this person who's had a negative impact on our lives be safe.
May they be healthy.
May they be happy.
And may they live at ease.
May all sentient beings be safe from within and without.
May they be healthy under all conditions.
May they be happy in all circumstances.
And may they live at ease.
May all sentient beings be safe.
May they be healthy.
May they be happy.
And may they live at ease.
