Metta Prayer
This meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others. With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in our heart. With a loving heart as the background, all that we attempt, all that we encounter will open and flow more easily. May this prayer help you approach others with compassion and love this election cycle.
Let yourself sit in a comfortable fashion. Let your body rest and be relaxed. Let your heart be soft. Let go of any plans or preoccupations.
Begin with yourself.
Breathe gently, and recite inwardly a blessing for you. You begin with yourself because without loving yourself it is almost impossible to love others. As you repeat this blessing, picture yourself as you are now and hold that image in a heart of lovingkindness. Or perhaps you will find it easier to picture yourself as a young and beloved child. Adjust the words and images in any way you wish. Repeat this blessing over and over again, letting the feelings permeate your body and mind.
PAUSE
When you feel you have established some stronger sense of lovingkindness for yourself, you can then expand your meditation to include others. Choose a benefactor; someone in your life who has loved and truly cared for you. Picture this person and carefully recite a blessing for them. Let the image and feelings you have for your benefactor support the meditation. Simply continue to plant the seeds of loving wishes, repeating the blessing gently no matter what arises.
PAUSE
When lovingkindness for your benefactor has developed, you can gradually begin to include other people in your meditation. Picturing each beloved person, recite inwardly a blessing for them, evoking a sense of lovingkindness for each person in turn.
PAUSE
Finally, include the difficult people in your life, even your enemies, wishing that they too may be filled with lovingkindness and peace and offering a blessing for them. Perhaps you will pick someone who aligns with a different political party than you do. As your heart opens, first to loved ones and friends, you will find that in the end you won’t want to close it anymore.
PAUSE
When you are ready, return to awareness of your surroundings. Hold on to the feeling of lovingkindness that permeated this time of meditation and let it sustain you as you grow and bless others on your journey.
Let yourself sit in a comfortable fashion. Let your body rest and be relaxed. Let your heart be soft. Let go of any plans or preoccupations.
Begin with yourself.
Breathe gently, and recite inwardly a blessing for you. You begin with yourself because without loving yourself it is almost impossible to love others. As you repeat this blessing, picture yourself as you are now and hold that image in a heart of lovingkindness. Or perhaps you will find it easier to picture yourself as a young and beloved child. Adjust the words and images in any way you wish. Repeat this blessing over and over again, letting the feelings permeate your body and mind.
PAUSE
When you feel you have established some stronger sense of lovingkindness for yourself, you can then expand your meditation to include others. Choose a benefactor; someone in your life who has loved and truly cared for you. Picture this person and carefully recite a blessing for them. Let the image and feelings you have for your benefactor support the meditation. Simply continue to plant the seeds of loving wishes, repeating the blessing gently no matter what arises.
PAUSE
When lovingkindness for your benefactor has developed, you can gradually begin to include other people in your meditation. Picturing each beloved person, recite inwardly a blessing for them, evoking a sense of lovingkindness for each person in turn.
PAUSE
Finally, include the difficult people in your life, even your enemies, wishing that they too may be filled with lovingkindness and peace and offering a blessing for them. Perhaps you will pick someone who aligns with a different political party than you do. As your heart opens, first to loved ones and friends, you will find that in the end you won’t want to close it anymore.
PAUSE
When you are ready, return to awareness of your surroundings. Hold on to the feeling of lovingkindness that permeated this time of meditation and let it sustain you as you grow and bless others on your journey.