Loving-Kindness, Goodwill, or Boundless Friendliness Meditation
Metta practice is not about forcing a particular emotion. It is the repeated cultivation of intentions of goodwill toward ourselves and others. Over time, these intentions become habits of mind. Metta Bhavana means the cultivation of goodwill. There are two primary ways to practice this cultivation: by progressively expanding goodwill through interpersonal relationships, starting with yourself, or geographically, beginning where you are and extending outward to all beings.
Interpersonal Relationships
Metta Towards Yourself (recite repeatedly)
(feel free to substitute words that are more meaningful to you):
May I be Safe
May I be Well
May I be Happy
May I be Easily Satisfied and Content
May I be Peaceful
May I be at Ease and Live in Kindness
As you say these phrases, sink into the intentions they express. If feelings of goodwill or kindness arise, let them accompany the phrases. If they do not arise, simply continue planting the intentions. The intention itself is the practice.
Now substitute “I” with each of the following (if it helps, gently picture the person in your mind):
1. The name of a close friend or someone who has deeply cared for you.
2. A neutral person (for example, a recent store cashier you do not know).
3. Someone you find difficult in your life, but not too difficult to start.
4. All Beings.
5. Yourself again.
For Example:
May All Beings be Safe, May All Beings be Well
May All Beings be Happy, May All Beings be Easily Satisfied and Content
May All Beings be Peaceful
May All Beings be at Ease and Live in Kindness
Geographic Expansion
Begin with yourself, then gradually expand your circle of goodwill: everyone on your street, your city, your state, your country, your continent, all beings, and finally yourself once again.
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