Metta Meditation

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Metta Meditation/Prayer
This is a Buddhist practice in which you repeat intentions of good will toward yourself, others and the world at large. It bridges meditation and chanting, and its power comes from the repetition which serves to focus the mind and intention on a central thought or theme, in effect shutting out distracting thoughts and giving your full mental energy to the intention at hand.

There are many ways to practice metta, which is sometimes also called a “loving kindness” meditation. One form is as follows:

May I be peaceful.
May I be happy.
May I be well.
May I be safe.
May I be free from suffering.
May all beings be peaceful.
May all beings be happy.
May all beings be well.
May all beings be safe.
May all beings be free from suffering.

These words are repeated slowly, with pauses between phrases for contemplation and absorption of the intention. It is a common practice in this tradition to “do metta” as a formal spiritual practice daily, and there are even meditation retreats in which this constitutes the whole practice day in and day out for a week or more. The emphasis is not so much on sound vibration as on being absorbed in the repetition of the mental intention.