Metta is another word for lovingkindness and, quite frankly, is shorter to type. My current favorite metta mediation is adapted from No Mud, No Lotus: The Art of Transforming Suffering, by Thich Nhat Hanh. It’s a lot longer than the one we practiced last week, and a lot harder to truly mean as you say it. So, how do you go from a basic metta mediation to honestly and fully embracing this meditation? It takes work, dealing with your own emotions and shortcomings. Some days are easier to say and mean it than others. On those days that it’s not that easy, it’s time to do some self-reflection, some soul searching. Why is it hard today? Am I angry with myself? With others?  With the entire world?  Why? Let’s give it a try.

May I be peaceful, happy, and light in body and spirit.
May s/he be peaceful, happy, and light in body and spirit.
May s/he be peaceful, happy, and light in body and spirit.
May s/he be peaceful, happy, and light in body and spirit.
May s/he be peaceful, happy, and light in body and spirit.
May they be peaceful, happy, and light in body and spirit.

May I be safe and free from injury.
May s/he be safe and free from injury.
May s/he be safe and free from injury.
May s/he be safe and free from injury.
May s/he be safe and free from injury.
May they be safe and free from injury.

May I be free from anger, afflictions, fear, and anxiety.
May s/he be free from anger, afflictions, fear, and anxiety.
May s/he be free from anger, afflictions, fear, and anxiety.
May s/he be free from anger, afflictions, fear, and anxiety.
May s/he be free from anger, afflictions, fear, and anxiety.
May they be free from anger, afflictions, fear, and anxiety.

May I learn to look at myself with the eyes of understanding and love.
May I learn to look at him/her with the eyes of understanding and love.
May I learn to look at him/her with the eyes of understanding and love.
May I learn to look at him/her with the eyes of understanding and love.
May I learn to look at him/her with the eyes of understanding and love.
May I learn to look at them with the eyes of understanding and love.

May I be able to recognize and touch the seeds of joy and happiness in myself.
May I be able to recognize and touch the seeds of joy and happiness in him/ her.
May I be able to recognize and touch the seeds of joy and happiness in him/ her.
May I be able to recognize and touch the seeds of joy and happiness in him/ her.
May I be able to recognize and touch the seeds of joy and happiness in him/ her.
May I be able to recognize and touch the seeds of joy and happiness in them.

May I learn to identify and see the sources of anger, craving, and delusion in myself.
May I learn to identify and see the sources of anger, craving, and delusion in him/her.
May I learn to identify and see the sources of anger, craving, and delusion in him/her.
May I learn to identify and see the sources of anger, craving, and delusion in him/her.
May I learn to identify and see the sources of anger, craving, and delusion in him/her.
May I learn to identify and see the sources of anger, craving, and delusion in them.

May I know how to nourish the seeds of joy in myself every day.
May I know how to nourish the seeds of joy in him/her every day.
May I know how to nourish the seeds of joy in him/her every day.
May I know how to nourish the seeds of joy in him/her every day.
May I know how to nourish the seeds of joy in him/her every day.
May I know how to nourish the seeds of joy in them every day.

May I be able to live fresh, solid, and free.
May s/he be able to live fresh, solid, and free.
May s/he be able to live fresh, solid, and free.
May s/he be able to live fresh, solid, and free.
May s/he be able to live fresh, solid, and free.
May they be able to live fresh, solid, and free.

May I be free from attachment and aversion, but not be indifferent.
May s/he be free from attachment and aversion, but not be indifferent.
May s/he be free from attachment and aversion, but not be indifferent.
May s/he be free from attachment and aversion, but not be indifferent.
May s/he be free from attachment and aversion, but not be indifferent.
May they be free from attachment and aversion, but not be indifferent.

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