Lovingkindness Meditation

By Ginny Morgan

Lovingkindness meditation (metta) develops our ability to connect and care for ourselves and others in a way that deeply fulfills our wishes to be happy and peaceful. Through the practice the quality of patience, compassion, and equanimity are cultivated. Because of this, an inner and outer environment of safety is created and our hearts and minds can open with less fear and attachment. The result of this practice is an ever deepening peace of mind, from which the truth of life can be recognized more clearly.

The Categories:

1.Self

2.Dear Friend

3.Mentor

4.Neutral Person

5.Difficult Person

The Phrases: For self:

May I be peaceful.

May I be happy.

May I live with ease and well being.

May I care for myself joyfully.

May I be free from inner and outer harm.

May I be filled with lovingkindness.

May I come to freedom in this very life.

For others:

Just as I wish to be peaceful, may you be peaceful also.

Just as I wish to be happy, may you be happy.

Just as I wish to live with ease and well being, may you do so also.

Just as I wish to be free from harm, may you be free from harm also.

Just as I wish to be filled with lovingkindness, may you be filled also.

Just as I wish to be free, may you be free also.