The following is something I have written out many times over many years, in various ways. This particular version is mainly based on more than a few translations of the Metta Sutta.
The Metta Sutta is a teaching the Buddha gave on "loving-kindness," (or "warm-heartedness," as the Dalai Lama says). There is a whole meditative practice that has been developed in the Buddhist tradition around this teaching, which likely varies by community.
The Buddha's main, original teachings ("the middle way") are quite helpful. And, over time, I've found it helpful to, in a way, translate some of the deeper meaning with different words that help me with comprehension and processing of the practice. I also do it to participate with my own intentions/vision. In such stressful and distressing times, maybe what I have here will be helpful for someone else. So, it's in that spirit, that I'm sharing it.
There is often a practice, with the Metta, of going through the meditation with a different start each time:
"May...I, may we, may my neighbors, may my acquaintances, may strangers, may those I/we ignore, may those in need, may those I find difficult, may my/our enemies..."
However, here I have placed: "I, we, and all beings," because it's helpful for a group, and for encapsulating the steps. Very generally, the Buddhist practice is to start with the "I," (one's own self), and work in that practice on a deep level before branching out into each of the others, one at a time. One step at a time.
There are links within the meditation below for some key terms that are likely to be quite helpful in providing needed context. I also am including a short version at the beginning.
* The "may it be so" at the end is an addition.
The Heart Sutra is another beautiful and helpful Buddhist meditation and chant, I recommend.
BUDDHIST METTA—INSPIRED Mantra/Meditation Practice
based on translations of Buddha's teachings on loving-kindness/universal good will:
SHORT VERSION:
May I, may we, and may all life and beings be free from suffering.
May I, may we, and may all beings be safe, happy, healthy, and secure.
May our thoughts and ways be conscious and healthy.
May I, may we, and may all beings be free, see clearly; and act compassionately in that freedom.
LONG VERSION:
- May I, may we, and may all life and beings be free from suffering.
SPECIFICALLY:
- May I, may we, and may all life and beings be free from all forms of unnecessary and needless suffering and harm.
- May I, may we, and may all beings be happy, healthy, and safe; may our thoughts and ways be healthy.
- May I, may we, and may all beings see, feel, breathe, and live with loving-kindness; free from ill-will and blind selfishness.
- May I, may we, and may all beings grow to be skilled in Goodness: clever, humble, gentle, persevering, and disciplined in Goodness.
- May I, may we, and may all beings live with inner peace, joy, and practice right action.
- May I, may we, and may all beings know, experience, and practice universal loving kindness.
- May I, may we, and may all beings live and grow in integrity.
- May I, may we, and may all beings be: gentle, in good humor, and free from problematic pride, abuse of power, and envy.
- May I, may we, and may all beings find fulfillment and peace—short and long-term.
- May I, may we, and may all beings be free to rest and be; and be free from over-work and over-busy.
- May I, may we, and may all beings have insight and compassion.
- May I, may we, and may all beings have what each needs, in health and peace.
- May I, may we, and may all beings be free from greed and corruption.
- May I, may we, and may all beings be conscious in our thoughts, being, and actions.
- May I, may we, and may all beings be free from speaking too much and from being too silent.
- May I, may we, and may all beings be free from bondage, abuse, enslavement, cruelty, violence, and warfare.
- May I, may we, and may all beings be free from unhealthy: group think, gossip, slander, and lashing out.
- May I, may we, and may all beings dwell in complete wisdom and loving kindness.
- May I, may we, and may all beings be secure, with profound well-being.
- May I, may we, and may all beings be happy, well, and safe in who we truly are.
- May I, may we, and may all beings, visible or invisible, audible or inaudible, near or far, wherever beings exist, whatever size they are, whatever powers or limitations they have, without exception,—may all beings be happy and at peace in being themselves.
- May I, may we, and may all beings be free from willful ignorance and unhealthy beliefs.
- May I, may we, and may all beings be free from working for, enabling, or encouraging: violence, abuse, or suffering upon other life and beings.
- May all life and beings be treated with kindness and dignity.
- May I, may we, and may all beings be free from unnecessary anger and fear.
- May I, may we, and may all beings live in mutual respect and healthy, shared power.
- May I, may we, and may all beings feel and show loving kindness towards all life and beings; including those who are close, those who are far, those who are similar, those who are different (neighbors, acquaintances, loved ones, friends, strangers, those we ignore, those in need, adversaries, enemies, predator, prey, the unseen and seen, the known and unknown).
- May I, may we, and may all beings cultivate a mindset, a practice, a conscious knowing—in breath, in being, in living; in thought, practice, and in action—that promotes boundless loving-kindness toward all life and beings, and the entire cosmos.
- May I, may we, and may all beings be free from hate, lack, misunderstanding, poor communication, deficiency, and harmful discrimination.
- May I, may we, and may all beings be free from overwhelming or debilitating grief and despair.
- May I, may we, and may all beings be limitless in our expression of true self, peace, well-being, health, empathy, and empathetic joy.
- May I, may we, and may all beings be limitless in our wishes for profound well-being for all life and beings.
- May I, may we, and may all beings be free from unhealthy and dangerous: misinformation, distortions, manipulations, illusions, deceptions, omissions, and faulty views.
- May I, may we, and may all beings be free from unhealthy: immaturity, reactivity, and irresponsibility.
- May I, may we, and may all beings be free from unhealthy attachment and unhealthy detachment.
- May I, may we, and may all beings be free from unhealthy self-centeredness and unhealthy selflessness.
- May I, may we, and may all beings be free from unhealthy and destructive: temptations, cravings, addictions, appetites, fasting, restriction, thoughts, striving, control, ownership, and obsessions.
- May I, may we, and may all beings be free from: traps, ruts, trauma, chronic stress; unhealthy waste, habits, and consumption.
- May I, may we, and may all beings be free from harmful/dangerous/toxic: leaders, authority figures, teams, influence, suggestion, practices, systems, structures, powers, movements, substances, water, drinks, air, food, and soil.
- May I, may we, and may all life and beings be well, happy, safe, and secure—in ways that are most essential, needed, and helpful for each of us.
- May I, may we, and may all beings, be (and know that we are): wise, loving, sovereign/free citizens of the Earth, galaxy, universe, and Cosmos; with innate birthrights and other innate rights intact and upheld.
- May I, may we, and may all beings be free and see clearly; and act compassionately in that freedom.
- May I, may we, and may all beings have and maintain warm-heartedness, and the understanding of reality as interdependent/inter-being with all life and beings.
- May I, may we, and may all beings become in sync and in tune with all that is most sacred, warm-hearted, and enlightened.
- May all beings that are lost in suffering, harm, hate, and cruelty be free(d) from it; and grow/heal into true restoration, healing, and rehabilitation, in the best ways and best timing possible for all involved.
May it be so.
If you wish to use this Metta-inspired meditation page by C. S. Sherin © 2023, or if you want to share it, please include credit and link, and leave it as is. Thank you.
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Last updated: January 2024
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