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Meditation on Metta

by Mai Lie Scott

May I be well, loving, and peaceful. May all beings be well, loving, and peaceful. May I be at ease in my body, feeling the ground beneath my seat and feet, letting my back be long and straight, enjoying breath as it rises and falls and rises.

May I know and be intimate with body mind, whatever its feeling or mood, calm or agitated, tired or energetic, irritated or friendly. Breathing in and out, in and out, aware, moment by moment, of the risings and passings.

May I be attentive and gentle towards my own discomfort and suffering.

May I be attentive and grateful for my own joy and well-being

May I move towards others freely and with openness.

May I receive others with sympathy and understanding.

May I move towards the suffering of others with peaceful and attentive confidence.

May I recall the Bodhisattva of compassion; her 1,000 hands, her instant readiness for action. Each hand with an eye in it, the instinctive knowing what to do.

May I continually cultivate the ground of peace for myself and others and persist, mindful and dedicated to this work, independent of results.

May I know that my peace and the world's peace are not separate; that our peace in the world is a result of our work for justice.

May all beings be well, happy, and peaceful.

Thay in Upper Hamlet in 2000, taken by Jerome Freedman
Thay in Upper Hamlet in 2000
by Jerome Freedman



Metta Meditations in Jerome Freedman's Personal Practice

May I be at peace.

My my heart remain open.

May I know the beauty and the radience of my own Buddha nature.

May I be healed.

May I be happy, truly happy.

You first shower the loving kindness blessings on yourself to put you in a mindful frame of mind. This is followed by loving kindness blessings for one or more people you love. Then you do it for someone you are having difficulty with. Finally, you radiate these blessings on all sentient beings.

Metta Meditations from Marin Sangha

May I be safe from internal and external harm.

May I have a calm, clear mind and peaceful loving heart.

May I be physically strong, healthy and vital.

May I experience love, joy, wonder and wisdom in this life just as it is.

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