Metta is one of the 4 Brahma Viharas. These heart-mind states are considered our "divine homes" in Buddhism.
- Metta/Maitri (Lovingkindness, Goodwill)
- Karuna (Compassion)
- Mudita (Inclusive joy)
Uppekha (Equanimity, Balance of mind)
Traditionally, the meditation is directed in this progression of categories: self, mentor/good friend, neutral person, difficult person, and then all beings.
Visualize an actual person(s) in each category if possible. Some can be more difficult than another; often at either end. Don’t rush thru a difficult category(ies) as this can often points towards a category which currently most needs attention. Know also that this is a purifying practice so the opposite feeling may arise at first or at times. Gently work thru it.
A modified version I use is below. The third line, while really a karuna/compassion statement, resonates for me in our modern, urban lives. It’s very important to be in an easeful posture and state when you do this meditation as it sets the tone for the quality that’s being generated or accessed.
- May I be filled with loving kindness
- May I be well
- Let me know inner & outer safety
- May I be peaceful & at ease
- Let me know happiness
- May all beings be filled with loving kindness
- Let all beings know wellness
- May all beings have inner & outer safety
- Let all beings be peaceful & at ease
- May all beings be happy