Metta Meditation

Metta or “Loving Kindness” Practice

Repeating to yourself these words/statements/mantras:

• May I be safe
• May I be happy
• May I live with ease of well-being
• May I be free from suffering

or:

• May I be happy
• May I be at peace
• May I live with ease
• May I be free from suffering

(or some other variation you choose)

Repeat with the focus:

1. towards yourself
2. towards a benefactor/teacher/mentor
3. towards a beloved friend
4. towards a neutral person
5. towards a difficult person (the enemy)
6. towards all beings everywhere

You can shift between all people in the same practice (spend at least 2 minutes per person), or you can focus on just one person for an entire practice.

Malas are often helpful for this type of practice; use one that is divided into 6 sections, then repeat all four statements as each bead passes through your fingers. Switch person of focus at each divider bead.