This Metta Meditation is over 2600 years old. “Metta” means universal loving-kindness, friendliness and goodwill – free from expectation and possessiveness. Metta is an all-embracing love, a sincere desire for the happiness and well-being of others. To cultivate this loving-kindness, we must allow our hearts to open, first embracing ourselves, and then all other beings with compassion and unconditional love.
Start by focusing on yourself as you silently repeat:
May I be free from suffering and distress
May I be free from fear and hatred
May I be free from pain, illness and lack
May I be free from struggle and conflict
Now focus on someone you love as you silently repeat:
May you be free from suffering and distress
May you be free from fear and hatred
May you be free from pain, illness and lack
May you be free from struggle and conflict
Next focus on a casual acquaintance as you silently repeat:
May you be free from suffering and distress
May you be free from fear and hatred
May you be free from pain, illness and lack
May you be free from struggle and conflict
Then focus on someone who is challenging or difficult and – without judgment – silently repeat:
May you be free from suffering and distress
May you be free from fear and hatred
May you be free from pain, illness and lack
May you be free from struggle and conflict
Finally, focus on all sentient beings as you silently repeat:
May the hearts of all beings be filled with happiness and peace
May all beings be safe and secure
May all beings be healthy and prosperous
May all beings live joyfully and with ease
Practicing Loving-Kindness Meditation – even for just a few minutes – has profound benefits, among them:
- Increases empathy and compassion
- Strengthens social connections
- Decreases negativity
- Helps reduce chronic pain and emotional distress
- Silences the judgmental inner critic
