Metta is a rich practice that calls us to the essential quality of being kind. It asks us to befriend ourselves and all beings. Metta, also called loving-kindness, is closely linked with mindfulness practices that draw our attention to seeing clearly and to being in the present moment. In this version of metta, sit and repeat a series of blessings silently, first directing these wishes to yourself:
May I be deeply peaceful.
May I be happy and healthy.
May I live with ease.
Next, offer these same wishes to someone who gladdens your heart, someone to whom you readily extend all good wishes for their well-being. As you bring this person to mind, sit quietly and repeat silently to yourself:
May you be deeply peaceful.
May you be happy and healthy.
May you live with ease.
Next, offer feelings of warmth and kindness to a person who is “neutral” to you, someone toward whom you have neither positive nor negative feelings. For example, you might choose a coworker, a neighbor, or the barista where you buy your morning coffee. Silently repeat:
May you be deeply peaceful.
May you be happy and healthy.
May you live with ease.
For many people, this next part of metta practice is extremely difficult, or feels out of reach. This next step is to extend loving-kindness to a person you do not like, or find challenging. Don't beat yourself up if this is more than you're able to do. It's good if you can even try to extend kindness, knowing that this is a practice that takes time and effort. Try working with and repeating the same phrases you've been using for those who bring you gladness and for those toward whom you feel neutral. Remember you don't need to be perfect, and you don't want to judge yourself for coming up short. It's the intention that counts.
Conclude by offering metta blessings to all living beings, beginning locally and widening the circle to include all humans and sentient beings:
May all beings be deeply peaceful.
May all beings be happy and healthy.
May all beings live with ease.
Some people use prayer beads as part of metta practice. They make a strand of beads, which they carry in a pocket or wear around their neck or wrist. There's no right or wrong way to do this. Just choose what you find most pleasing. As you touch your beads, bring to mind the qualities of loving-kindness you're cultivating.