So come into a comfortable position for this metta meditation.
The main thing is just to feel comfortable and relaxed in whatever posture you're adopting.
And I'll simply give some guidance on how to practice loving-kindness meditation,
Or metta,
Based on the traditional format.
And first it's important just to center your awareness within the body,
Connecting to the breath,
So that you feel present,
Connected,
Letting go of any disturbing emotions,
Distracting thoughts,
Using whatever methods might help you to do that,
That you practice as your meditation.
And just spending a few minutes to really come into the present moment.
And once you feel centered,
And focused,
And present,
Consciously bring into your mind the intention,
The verbalization.
May I be well,
May I be peaceful,
May my heart be at ease.
May I be well,
May I be peaceful,
May my heart be at ease.
And you can repeat this slowly,
In your mind,
A few times,
If you wish to adapt it somewhat,
Using your own wording,
That's fine.
The words should just be simply focusing on the intention of wishing yourself well.
And once you feel a sense of goodwill towards yourself,
Acceptance,
Compassion,
Loving-kindness,
Regardless of whatever counter-thoughts might arise,
You just wish them well,
And let them go.
Then we can turn our attention towards someone who we find very easy to feel loving-kindness towards.
And if it's not a human,
It might be your pet,
Or an animal.
So holding an image of that person,
Or animal,
In mind,
Again just using a simple statement,
From the heart.
May they be well,
May they be peaceful,
May their heart be at ease,
May they be well,
May they be peaceful,
May they experience much joy and happiness in their life.
And if you find it quite easy to feel loving-kindness towards that person,
Without excessive attachments,
You can extend these thoughts,
These intentions of loving-kindness,
Towards others who are close to you,
Your family,
Your friends.
You can bring them each to mind,
And as you repeat that intention,
Just try to feel the warmth radiating out of your heart,
From your center,
Radiating and expanding into space,
And directing it towards these people,
These beings.
May you be well,
May you be peaceful,
May your heart be at ease,
And we can extend these feelings,
These intentions of goodwill,
Further out towards the community,
Towards your country,
Towards the whole world.
May all beings be happy,
May they come out of conflict,
May they come out of hatred,
May they be free from delusion,
From fear,
From greed.
May all beings realize the deeper reality which connects us all.
May all beings be happy,
May they be peaceful,
May their hearts be at ease.
And if there's anyone in particular who you feel you are at war with,
Who you feel you have conflict with,
Then if you feel it's possible,
You can send these same good wishes to them,
Or ask within your own heart for forgiveness,
Or send them forgiveness.
May they be well,
May we come out of our conflict,
Out of our hatred,
May we be free from fear,
From confusion,
From delusion.
May there be peace in the world,
May there be harmony,
Between all beings.
May your hatred cease,
And may the light of wisdom arise in the world.
