Treat yourself, your mind, sympathetically, with loving kindness. If you are gentle with yourself you will become gentle with others – so don’t push. ~ Lama Thubten Yeshe
May all beings be peaceful
May all beings be happy
May all beings be safe.
May all beings awaken to the light of their true nature
May all beings be free.
om mani padme hum
Karaniya Metta Sutta
Universal Loving Kindness
This must be done to gain the State of Peace.
One must be able, upright and straightforward;
Pleasant in Speech, mild and not proud.
Easily contented and easily supportable;
Not caught up in too many “duties” and frugal in one’s wants.
Calm in mind, discriminative and courteous;
Not closely attached to households.
Avoiding any mean deeds blameworthy by the wise.
Thinking always thus: “May all beings be happy and safe,
May they all have tranquil minds.
Whatsoever pulsates with the breath of life –
the frail or strong, without exception –
the long, the large, the medium-sized, the short, the thin or fat.
Those visible, and those invisible, those living far away or nearby;
Beings who are already born and those yet unborn.
May they all be happy!
May no-one deceive another, nor despise him in anyway anywhere.
Let no-one wish another ill, owing to anger or provocation.
Just as a mother would protect her son – her only son – with her life –
even so let him cultivate this boundless love to all living beings.
Radiating with a full heart loving thoughts of kindness towards all the world,
free from anger, malice or anxiety – above, below and in all directions.
And while standing, walking, sitting or reclining – still free from drowsiness –
let him maintain this state of mindfulness – termed the “Highest Living”
And living free from mere views, being virtuous, perfect in insight,
free from the lust of sexual desire,
never again shall he be entangled in the round of rebirth.
Hate is never overcome by hate
By love alone it is quelled.
This is a truth of ancient date.
Today still unexcelled.
Avoidance of evil,
Performance of good deeds,
Purification of one’s thoughts.
This is the teaching of the Buddhas.
May all beings be happy hearted!
Metta practice is the cultivation of our capacity for lovingkindness. It does not involve either positive thinking or the imposition of an artificial positive attitude. There is no need to feel loving or kind during metta practice. Rather, we meditate on our good intentions, however weak or strong they may be, and water the seeds of these intentions. When we water wholesome intentions instead of expressing unwholesome ones, we develop those wholesome tendencies within us. ~ Gil Fronsdal, “May We All Be Happy”