THE BUDDHA’S WORDS ON LOVING KINDNESS: THE METTA SUTTA

This is what should be done
By those who are skilled in goodness
And who know the path of peace:
Let them be able and upright,
Straightforward and gentle in speech.
Humble and not conceited,
Contented and easily satisfied.
Unburdened with duties and frugal in their ways.
Peaceful and calm, and wise and skillful,
Not proud and demanding in nature.
Let them not do the slightest thing
That the wise would later reprove.
Wishing: in gladness and in safety,
May all beings be at ease.
Whatever living beings there be;
Whether they are weak or strong, omitting none,
The great or the mighty, medium, short or small,
The seen and the unseen,
Those living near and far away,
Those born and to-be-born —
May all beings be at ease!
Let none deceive another,
Or despise any being in any state.
Let none through anger or ill-will
Wish harm upon another.
Even as a mother protects with her life
Her child, her only child,
So with a boundless heart
Should one cherish all living beings;
Radiating kindness over the entire world:
Spreading upward to the skies,
And downward to the depths;
Outward and unbounded,
Freed from hatred and ill-will.
Whether standing or walking, seated or lying down,
Free from drowsiness,
One should sustain this recollection.
This is said to be the sublime abiding,
By not holding to fixed views,
The pure-hearted one, having clarity of vision,
Being freed from all sense desires,
Is not born again into this world.

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THE METTA RESOLVES

SHORT FORM PRACTICE FROM FADHILLA:

May I be safe,
May I be happy,
May I be healthy,
May I be at ease.

One method of this practice is done by breathing in “May I be” and breathing out the rest of the line.

TRADITIONAL VERSION:

May I be free from danger,
May I have mental happiness,
May I have physical happiness,
May I have ease of well being.

A LONG FORM VERSION:

May I be safe and protected from inner and outer harm
May I abide with happiness of heart
May I be healthy, or if that’s not possible, may I accept my limitations with grace
May I live with ease of well-being in relationship and livelihood.