A Metta Meditation

!
A Metta Meditation
{In this practice, we can meditate using more or fewer categories. The basic
categories are listed below in bold.
We can also use more or fewer words. Sometimes starting with more
extended phrases and then gradually using fewer words can make the
meaning clear throughout. Experiment and see what works best. I’ll indent
additional thoughts, to show where a few additional words may be used or
let go of.}
For loved ones, children, animal companions, elders, teachers, myself,

friends, neutral ones, honored guests, and all beings:
I.
May my loved ones be safe and protected
in every way, and at all times
May they be free from all inner and outer dangers and
difficulties;
from craving, and anger;

fears, and sadness
May they care for themselves well
May they be completely healthy
May they always be free from all mental and physical suffering
May they live long

!2
May they be happy and at peace
May they feel very well loved and cared for
May they have all they need and wish for in this life
(May they have) all that benefits them,
(May they have) all that brings them happiness
May they have a good heart, wisdom,

and inner strength
with enough resources,

contentment, gratitude,
joy and peace;
with healthy food, a fine education, and excellent teachers,

a beautiful environment, art, and nature,
and kind friends…
May they surely enjoy an abundance of good things
May they be liberated
May my loved ones be safe and protected

May they live long
May they feel very well loved and cared for

May they have everything they need,
both materially and spiritually
!3
May they realize perfect freedom,

the highest happiness, peace, and fulfillment
May they be liberated.
May they surely realize the wisdom of the Tathagatas.
II.
May all the precious children of this world be safe and protected
difficulties;

fears, and sadness
May they all be completely healthy
May they all always be free from all mental and physical suffering
May they live long
May they all be happy and at peace
May they all feel very well loved and cared for
each and every one of them
May they all have everything they need and wish for in this life
!4
May they each have a kind heart, wisdom,

and inner strength
with sufficient resources,

joy and peace;

and kind friends…
May all our precious children be safe and protected

May they live long
May they all be completely happy and at peace,
May they all have everything they need,
May they all surely enjoy an abundance of good things
May they all realize perfect freedom,


!5
III.
May all our venerable elders be safe and protected
difficulties;

fears, and sadness
May they all always be free from all mental and physical suffering
May they live long
May they have a loving nature, wisdom,

and inner strength
!6
with ample resources,

joy and peace;

and kind friends…

May all our venerable elders be safe and protected

May they all be completely healthy,
and may they live long
May they all surely enjoy an abundance of good things…

the highest, abiding happiness, peace, and fulfillment
{For teachers, also: May all my supremely kind teachers live long,
and May all their noble wishes be fulfilled.}
IV.
May I be safe and protected

!7
May I be free from all inner and outer dangers and

difficulties;

fears, and sadness
May I care for myself well
May I be completely healthy
May I always be free from all mental and physical suffering
May I live long
May I be happy and at peace
May I feel very well loved and cared for
May I have everything I need and wish for in this life
(May I have) all that benefits me,
(May I have) all that brings me happiness
May I have a heart full of love, wisdom,

and inner strength

joy and peace;

!8
and kind friends…
May I surely enjoy an abundance of good things
May I realize liberation
May I be safe,
May I be completely healthy,
(May I be) happy and at peace
May I feel very well loved and cared for

May I have everything I need,
May I enjoy an abundance of good things
May I realize perfect freedom,

the highest happiness,
peace, and fulfillment
May I be liberated.
May I surely realize the wisdom of the Tathagatas.
V.
May my friends be safe and protected
difficulties;

!9
fears, and sadness
May they live long
May my friends be happy and at peace
May they each have a heart of loving kindness,

wisdom, and inner strength
with an abundance of resources,

joy and peace;

and kind friends…

!10
May all my friends be safe and protected

May they live long
May they realize perfect freedom,

VI.
May all neutral ones, known and unknown by me, be safe
difficulties;

fears, and sadness
!11
May they all live long
May all neutral ones be happy and at peace
May they each have a kind heart, wisdom,

and inner strength

joy and peace;

and kind friends…
May they all be liberated
May all neutral ones, known and unknown by me,

always be safe and protected
!12

May they all be liberated.
May they all surely realize the wisdom of the Tathagatas.
VII.
May all honored guests -
politicians, the oppressed and the oppressors, those who suffer, and
those who cause suffering; those who are doing well;
those I have had difficulty with; those I have harmed, and those
who have harmed me; those I have disrespected, rejected, or
neglected, and those I have felt disrespected, rejected, or neglected
me; those I have disappointed, and those who have disappointed
me;
those towards whom I feel attachment, aversion, or indifference;

strangers, my relatives, and friends; friends in the past, employers
and co-workers, past and present; my neighbors, my teachers, my
mother and sister, and myself; and the one who is before me now
May all my honored guests be safe and protected

!13
May they all be free from all inner and outer dangers and
difficulties;

fears, and sadness
May they care for themselves well.
May they all be free from all mental and physical suffering
May all my honored guests be happy and at peace
May they each have a good heart, wisdom,

and inner strength
with ample resources,

joy and peace;

!14

and kind friends
May they all be liberated
May all my honored guests be safe and protected

May they all be completely happy and at peace
May they have everything they need,


true health and well being,
the highest happiness,
May they all be liberated.
May they all surely realize the wisdom of the Tathagatas.
VII.
and all beings…
young and old,

rich and poor,
!15
male and female,

realized and ordinary people,
near and far away,
already born and to be born…
family and friends,

myself, my teachers,
neutral ones, known and unknown by me,
and honored guests -
May all beings be safe and protected
May they all be free from all inner and outer dangers and
difficulties;

fears, and sadness
May all beings care for themselves well.
May all beings be completely healthy
May they all be free from all mental and physical suffering.
May they live long
May all beings be happy and at peace
!16
May they all have loving kindness, wisdom,

and inner strength

joy and peace;

and kind friends…
May all beings be liberated
May all beings be safe and protected

May all beings be completely healthy
May all beings live long
May all beings be happy and at peace
May all beings feel very well loved and cared for
May they all surely enjoy an abundance of good things,
May all beings realize the highest happiness,

May all beings be liberated.

May all beings surely realize the wisdom of the Tathagatas.
!17
The Cultivation of Loving Kindness
Having seen that like oneself

all beings seek for happiness,
one patiently then cultivates love for all beings
May all the precious children of this world

be entirely well and at their ease…
May I be happy, healthy, and peaceful

May I be free from suffering
May my family, friends,

neutral ones, and all honored guests
have every happiness
May they be free from all suffering
May they be free from all danger, and all difficulty
Within the boundaries of this town,

may all beings have happiness
Likewise those in other places,
in other cities, and countries,
in all places,
may they all have happiness, health and peace
All creatures and all breathing things,

all persons and all entities…
men, women and children,
the Noble Ones, the unawake,
Devas, and unhappy ones
who in the ten directions dwell -
May all beings be happy and at peace,

and may their hearts be filled with joy!

A Metta Meditation

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!

For loved ones, children, animal companions, elders, teachers, myself,

May my loved ones be safe and protected

in every way, and at all times

from craving, and anger;

May they care for themselves well

May they be completely healthy

May they live long

May they be happy and at peace

May they feel very well loved and cared for

(May they have) all that beneﬁts them,

(May they have) all that brings them happiness

May they have a good heart, wisdom,

with enough resources,

with healthy food, a ﬁne education, and excellent teachers,

May they surely enjoy an abundance of good things

May they be liberated

May my loved ones be safe and protected

May they feel very well loved and cared for

May they realize perfect freedom,

May they be liberated.

May they surely realize the wisdom of the Tathagatas.

in every way, and at all times

from craving, and anger;

May they all be completely healthy

May they live long

May they all be happy and at peace

each and every one of them

(May they have) all that beneﬁts them,

(May they have) all that brings them happiness

May they each have a kind heart, wisdom,

with suﬀicient resources,

with healthy food, a ﬁne education, and excellent teachers,

May they surely enjoy an abundance of good things

May they be liberated

May all our precious children be safe and protected

May they all realize perfect freedom,

May they be liberated.

May they surely realize the wisdom of the Tathagatas.

May all our venerable elders be safe and protected

from craving, and anger;

May they care for themselves well

May they all be completely healthy

May they live long

May they be happy and at peace

(May they have) all that beneﬁts them,

(May they have) all that brings them happiness

May they have a loving nature, wisdom,

with ample resources,

with healthy food, a ﬁne education, and excellent teachers,

May they surely enjoy an abundance of good things

May all our venerable elders be safe and protected

May they all realize perfect freedom,

May they be liberated.

May they surely realize the wisdom of the Tathagatas.

May I be safe and protected

May I be free from all inner and outer dangers and

from craving, and anger;

May I care for myself well

May I be completely healthy

May I always be free from all mental and physical suﬀering

May I live long

May I be happy and at peace