The Buddha said,
Hatred is never overcome by hatred in this world.
Hatred is only overcome by love.
This is an eternal law.
With these words in our hearts,
Let us begin this practice of metta,
Cultivating lovingkindness and goodwill for ourselves and for all beings everywhere.
Find a comfortable position and settle in.
Close your eyes,
Take a slow deep breath in and let it out gently.
Soften your face,
Soften your body,
Allow the heart to open.
Let's begin by generating the feeling of lovingkindness.
Ask yourself,
What is this feeling?
It is a pleasant feeling.
The Buddha says it's the best feeling in the world,
Lovingkindness.
Your happiest memories likely involved lovingkindness.
Perhaps it feels like a warm hug from a loved one that brings a smile to your face.
Let's place this lovingkindness energy in our body's center and allow it to grow stronger and brighter.
Imagine it is illuminating your body from within.
As you wrap yourself in lovingkindness,
Say to yourself,
May I be happy,
May I be well,
May I be peaceful,
May I be happy,
May I be well,
May I be peaceful,
May I be happy,
May I be well,
May I be peaceful.
Continue to allow this energy to get stronger and brighter,
Filling up your body.
Imagine the energy is radiating beyond your body like a glowing aura surrounding you.
You are the light.
You are meant to share this light with others.
Bring to your attention someone you care about deeply,
Your best friend or favorite person.
Imagine their face.
Picture their smile.
Look at their eyes.
Hear their laugh.
As you hold them dear,
Say to yourself,
May they be happy,
May they be well,
May they be peaceful,
May they be happy,
May they be well,
May they be peaceful,
May they be happy,
May they be well,
May they be peaceful.
Let's expand this energy further.
Bring to your attention your family,
Your friends,
Your community.
See their faces,
Their joys,
Their struggles.
Say this to yourself,
May they be happy,
May they be well,
May they be peaceful,
May they be happy,
May they be well,
May they be peaceful,
May they be happy,
May they be well,
May they be peaceful.
Loving kindness does not discriminate.
It is unconditional.
It doesn't care if you've done good deeds or bad ones.
Just as the rain falls on all of us in spite of those things.
So let's bring to our attention someone you find challenging,
Someone who has hurt you,
Someone you hold a grudge against.
Remember they too wish to be happy just as you do.
So say to yourself,
May they be happy,
May they be well,
May they be peaceful,
May they be happy,
May they be well,
May they be peaceful,
May they be happy,
May they be well,
May they be peaceful.
Now expand beyond boundaries.
See the whole world before you.
See all people regardless of age,
Race,
Or gender.
All animals,
Including the birds in the sky,
The fish in the water,
And even insects in the ground.
Generate as much loving kindness as you can and shine it out in all directions,
Sending it across the world and cover the entire planet in loving kindness and say to yourself,
May all beings be happy,
May all beings be well,
May all beings be peaceful,
May all beings be happy,
May all beings be well,
May all beings be peaceful,
May all beings be happy,
May all beings be well,
May all beings be peaceful.
Now return awareness to your breath.
Feel the chest rising and falling.
Feel the warmth of loving kindness glowing in your heart.
Know that this quality is always within you.
Carry it with you into your day.
May all beings be happy.
