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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


  • 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.