Metta Meditation

Metta is a Pali word that can be translated as benevolence, friendliness, amity, friendship, good will, or kindness. English speakers usually translate the word as loving-kindness.

Metta, or Loving-kindness is the first of the Four Noble Abodes:

Loving-kindness

Compassion

Sympathetic joy

Equanimity

In the practice of Metta Meditation you extend Loving-Kindness to all Living Beings.

Begin the practice with yourself. You cannot love others, help others, until you love and help yourself.

May I be free from harm and danger,

May I be free from mental stress and anxiety,

May I be free from physical suffering,

May I be well and happy.

Next extend the same happiness you have just wished for yourself to others. Begin by thinking of and holding a mental image of a living person for whom you have deep affection, a family member or dear friend. Think of this person's good qualities as you radiate loving-kindness.

Expand your loving-kindness to include a neutral person such as a clerk or bank teller. Then choose a difficult person.

May he/she be free from harm and danger,

May he/she be free from mental stress and anxiety,

May he/she be free from physical suffering,

May he/she be well and happy.

You now follow this with expressing loving-kindness for all people everywhere.  

May all people be free from harm and danger,

May all people be free from mental stress and anxiety,

May all people be free from physical suffering,

May all people be well and happy.

And you complete the meditation by expressing the same loving-kindness for all beings everywhere.

May all beings be free from harm and danger,

May all beings be free from mental stress and anxiety,

May all beings be free from physical suffering,

May all beings be well and happy.