Metta: Put a Little Loving Kindness in Your Heart

Establishing a personal meditation practice is the number one thing you can do for yourself. Many people find this quite challenging or next to impossible. Here is a simple script to follow that will help you get started...

Imagine a person, currently alive or not, someone whom you have met or not, who has dedicated their life to making the world a better place through selfless service, philosophy, art, science or innovation and deeply inspires you. Someone whom you only have positive feelings towards (for example: Martin Luther King, Jr, Buddha, Jesus, Jane Goodall, John Lennon, Einstein, Gandhi…).

Slowly and mindfully repeat each line of this script three times while envisioning this person:

May they be free from suffering and the roots of suffering.

May they know joy and the seeds of joy.

May they be protected.

May they be well.

May they be at ease.

 

Now imagine a human or animal whom you have known personally, living or not, that you deeply love (for example: a parent or child, pet or partner, friend or teacher…).

 

Slowly and mindfully repeat each line of this script three times while envisioning this being:

 

May they be free from suffering and the roots of suffering.

 

May they know joy and the seeds of joy.

 

May they be protected.

 

May they be well.

 

May they be at ease.

 

Now, a person whom you have neutral feeling towards who is at the edge of your social circle. This could be the barista at your local coffee shop, your mailman or the cashier at your grocery store. You don't need to know their name, just visualize them vividly.

 

Slowly and mindfully repeat each line of this script three times while envisioning this person:

 

May they be free from suffering and the roots of suffering.

 

May they know joy and the seeds of joy.

 

May they be protected.

 

May they be well.

 

May they be at ease.

 

Here is the tough one… clearly bring to mind someone, living or not, someone you have known personally or not, that you strongly dislike or have negative feelings toward. This could be someone who has harmed you directly (something as simple as the person who stole your parking spot or as complex as the person who stole your husband), it could be someone who has harmed a loved one, or a public or political figure who has harmed many through their actions.

 

Slowly and mindfully repeat each line of this script three times while envisioning this person:

 

May they be free from suffering and the roots of suffering.

 

May they know joy and the seeds of joy.

 

May they be protected.

 

May they be well.

 

May they be at ease.

 

Now, visualize yourself. Exactly how you are. Perfectly imperfect.

 

Slowly and mindfully repeat each line of this script three times:

 

May I be free from suffering and the roots of suffering.

 

May I know joy and the seeds of joy.

 

May I be protected.

 

May I be well.

 

May I be at ease.