Practice Loving Kindness with Metta Aspirations
Silently repeat any or all of the following (or your own aspirations) in your mind.May I be safe.May I feel secure and grounded. May I feel a sense of belonging to the Earth. May I know who I am.May I be happy.May I be joyful. May I be content. May I live with bliss.May I be healthy.May my body be strong. May my mind be balanced. May I exude well-being.May I be peaceful.May I be calm. May I be patient. May I be loving.May I live with ease.May I relax. May I let go. May I just be.May I be free.May I be free from suffering. May I be free to be me. May I be liberated.May you be safe, happy, healthy, peaceful and free. (Visualize a loved one and repeat each phrase to them in your mind’s eye.)May you be safe, happy, healthy, peaceful and free. (Visualize a neutral person whom you do not have strong feelings about and repeat each phrase to that person.)May you be safe, happy, healthy, peaceful and free. (Visualize a difficult person, someone with whom you are having a conflict, or even an “enemy,” and say the phrases to them. This one may take a while before you can actually do it!)May we be safe, happy, healthy, peaceful and free. (Repeat the wishes, visualizing yourself together with all your loved ones.)May we be safe, happy, healthy, peaceful and free.Visualize yourself and your wider community.May you be safe, happy, healthy, peaceful and free.Visualize the light of your metta reaching out to shine upon all beings on Earth.The remaining aspirations are wishes for all beings, including ourselves.May all beings be safe.May all beings be happy.May all beings be healthy.May all beings be peaceful.May all beings be free.May all beings feel strong & supported.May all beings be loved & cared for.May all beings breathe & relax.May all beings go with the flow.May all beings express our unique power.May all beings open our hearts.May all beings listen.May all beings imagine.May all beings connect with our intuition.May all beings connect with our divine nature.May we all love.May we all share.May we all serve.May we all unite in peace and harmony.