METTA Loving Kindness Meditation
By Lama Surya Das
Metta (maitri) is the practice of loving-kindness meditation and friendliness taught by the Buddha approximately 2,600 years ago. It is an important component of the Buddhist wisdom teachings and their daily practice as applied in life. I have taken the basic sacred phrases from the Metta Sutra (Loving-kindness Scripture) and added many of my own over the years as they come up for me in my own prayer and chant life; you are welcome to do the same.
Repeat them with loving attention at the conclusion of your daily meditation, or at any time you wish–in your car, walking, washing dishes, making the bed, or anyplace, anytime. The essence of loving-kindness is WOW, wishing others well. This can be applied at every single encounter, and is the discreet Bodhisattva’s way of blessing and cherishing every single sentient being, day to day, moment to moment, whoever you may encounter along the path.
Tibetans chant the Jewel in the Lotus mantra of the Dalai Lama (Om mani pedmay hung!) along with these joyful affirmations, or in between chanting each line, if you like.
May I be happy, content and fulfilled.
May all beings be happy!
May I experience the joy of mental happiness and the ease of well-being.
May I be peaceful, centered and serene.
May I be free from suffering and dissatisfaction.
May I be free from harm, danger and fear.
May all beings be free from harm, danger and fear.
May I/we walk the path of wisdom and compassion.
May I be understanding and learn to listen.
May I respect all other people, as well as myself.
May I be patient and loving.
May I be loved and let the love in.
May I practice loving kindness.
May I practice equanimity and non-reactivity.
May I grow each day in being less judgmental and/or tolerant and open-minded.
May I be happy, peaceful, and liberated.
May my family flourish.
May our lives be filled with joy.
May I be free from suffering and enjoy peace and ease.
May my heart remain open.
May I enjoy and appreciate the holy now.
May I awaken to the light of my own true nature.
May I be healed and whole again;
May the planet be healed and restored.
May I be the source of healing for all sentient beings connected to me.
May I be grateful and reverent.
May I walk in love, joy, and peace.
May I experience the beauty and wholeness of my own true nature.
May I feel a connection to all other beings.
May I live in the state of gratitude and grace.
May I love deeply, and with full acceptance, and may I open my heart to receive love.
May I know peace and may I be peace.
May I forgive and be forgiven.
May I be free from harm, danger, and anxiety.
May I be free from suffering.
May I be free from the illusions that keep me bound.
May I be fearless in pursuing truth.
May I live in boundless joy.
May I see the light in all things.
May I and all sentient beings, near and far, known and unknown, walk in beauty, clarity, truth, courage, and wisdom.
I bow to my true Buddha-nature, innate in one and all.
I dedicate the merit of this Metta practice to the ones I hold dearly in my heart;
May they be edified and awakened!
Imagine or visualize the ones you love in front of you, bathed in the warmth of your love light.
Pray for their healthy happiness and well-being, protection, and enlightenment.
Continue chanting and think of others you care for. Open your heart and offer each of them your love.
Like the sun’s spreading rays, when your love has grown along with the energy of the chant, begin to extend your compassionate love to others—to mere acquaintances, to strangers, to people who get on your nerves. Let your love reach as far as you can.
As you chant, keep reaching out, by extending the radiant visualized light rays of your love and compassion.
Imagine that there is a warm glowing sun whose rays are streaming out of your heart chakra.
Can you continue doing this, extending your love even to those people whom you dislike or make you feel threatened?
Reach out with your love. Give it out freely.
Bless the world!
May all beings have happiness and the cause of happiness, which is virtue.
May all beings remain free from suffering and the causes of suffering, which are non-virtue and delusion.
May all beings remain un-separated from the scared joy and happiness that is totally free from sorrow.
May beings come to rest in the boundless, all-inclusive equanimity beyond attachment and aversion.
May all beings be happy, content, and fulfilled.
May all be peaceful in harmony and at ease.
May all be protected from harm, fear, and danger.
May all have whatever they want, need, and aspire to.
May all be healed and whole again.
May this planet be healed and whole again.
May all beings awaken from their sleep of illusions and be liberated, enlightened, and free.
May all realize their true spiritual nature and thus awaken the Buddha within.
May all equally enjoy, actualize, and embody the innate great perfection.
May we all together complete the spiritual journey, all the way to enlightenment, nirvana, freedom and bliss.