Metta Meditation 🧘‍♀️

by Beth Haley

Pali is a liturgical language native to the Indian subcontinent. Although Sanskrit is older, Pali is also a sacred language of religious texts. The common translation of the Pali word, metta, is “loving-kindness.” It represents friendship, love for self, love for others without self-interest, and a strong intention for the wellbeing of others and the world. It builds generosity and kindness within us as we send our “metta” to all beings, and in their happiness we also find our own.

The wishes of metta are: to live happily, to be free from hostility, affliction and distress, and to be filled with inner love.

First you offer metta to someone you love. Bring their image into your mind, and open your heart as you say your prayer:

May s/he be well, happy, and at ease.
May s/he be cherished and untroubled.
May s/he be healthy and strong.
May s/he have an abundance of well-being,
and may all beings and creatures be blessed.

Now pray metta for yourself:

May I be well, happy, and at ease.
May I be cherished and untroubled.
May I be healthy and strong.
May I have an abundance of well-being,
and may all beings and creatures be blessed.

Then visualize a casual acquaintance (someone neutral), perhaps a neighbor you recognize, but may not know well and extend metta to them in the same way.

The last step is to pray metta for someone who is difficult. It may be something you can do now, or something you work up to doing.

My metta for you:

May you be well, happy, and at ease.
May you be cherished and untroubled.
May you be healthy and strong.
May you have an abundance of well-being,
and may all beings and creatures be blessed.

Blessings ❤️

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