More on Metta

Someone sent email requesting more information about the Metta Prayer which I mentioned the other day.

I'm happy to share the Metta prayer in case there are other people who are curious to know what that is all about.

Understand that there are many variations, and you are completely free to experiment with finding the right words in keeping with the spirit of the thing.
First relax your breathing as you would for any meditation session.

Usually there are 4 phrases that go like this:

May I be free from danger. (could be May I be safe from harm... whatever words convey that sentiment for you.)
May I have mental happiness.
May I have physical happiness.
May I have ease of well being.

Then you turn that outward...

May you be free from danger
May you have mental happiness.
May you have physical happiness.
May you have ease of well being.

The version from the back of the card that George sent I thought was particularly nicely worded:

May you be safe and protected from inner and outer harm.
May you be happy and peaceful of mind and heart.
May you be strong and healthy of body.
May you take care of yourself happily while living on Mother Earth.

Then extend it to all kinds of different people, strangers, friends enemies, in each direction, and see where you have obstacles...

My (very limited) understanding is that the idea is not necessarily to criticize yourself for having likes and dislikes, but to be aware that they exist and not get surprised by them, and to eventually have loving kindness as a possible first response in addition to the urge to punch someone who is causing you difficulties. So, you have options. :-)

Of course, the goal is ultimately to hold all in positive regard and equanimity. That takes lots of practice.

If you are interested, you can read more about it in Sharon Salzberg's book "Loving-Kindness, the revolutionary art of happiness."