Metta

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The Pali word metta
is translated as lovingkindness.
Metta meditation is a wonderful practice
in which we summon and extend
genuine feelings
of care, concern, compassion,
and good will
beginning by directing
these feelings toward ourselves,
and then sending these feelings
to a loved one,
then to a neutral person,
then to a difficult person
and finally to all beings.
We repeat the phrases of lovingkindness
while holding an image of the recipient
in our minds:
May I (you, all beings) be safe,
May I (you, all beings) be happy,
May I (you, all beings) be healthy
May I (you, all beings) be peaceful and at ease.
Imagine what a world this would be
if all beings practiced metta.
There is an opening in the heart,
a softness, a tenderness,
and in this place
there exists no intention to cause harm,
only the intention to help, and to heal.
Yes, imagine what a world this would be
if all beings practiced metta.

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