Expanded Metta Practice
Sit comfortably, in a relaxed way, and close your eyes. As much as possible, let go of analysis and expectation. For ten to fifteen minutes, call to mind something you have done or said that you feel was a kind or good action—a time you were generous, or caring, or contributed to someone’s well-being. If something comes to mind, allow the happiness that may come with the remembrance. If nothing comes to mind, gently turn your attention to a quality you like about yourself. Is there an ability or strength within yourself you can recognize? If still nothing comes to mind, reflect on the primal urge toward happiness within you, and the rightness and beauty of that.
In any of the above reflections, even if impatience or annoyance or fear should arise, don’t be disheartened or anxious—see if you can return to the contemplation without guilt or judgment. The heart of skillful meditation is the ability to let go and begin again, over and over again. Even if you have to do that thousands of times during a session, it does not matter. There is no distance to traverse in recollecting our attention; as soon as we realize we have been lost in discursive thought, or have lost touch with our chosen contemplation, right in that very moment we can begin again. Nothing has been ruined, and there is no such thing as failing. There is nowhere the attention can wander to, and no duration of distraction, from which we cannot completely let go, in a moment, and begin again.
Phrases of Intention
In doing metta practice, we gently repeat phrases that are meaningful in terms of what we wish, first for ourselves and then for others. We begin by befriending ourselves. The aspirations we articulate should be deeply felt and somewhat enduring (not something like “May I find a good show on television tonight”). Classically there are four phrases used:
“May I be free from danger.”
“May I have mental happiness.”
“May I have physical happiness.”
“May I have ease of well-being.”
I will describe these phrases here in detail, and you can experiment with them, alter them, or simply choose an alternative set of three or four phrases. Discover personally in your own heartfelt investigation what is truly significant for you.
“May I be free from danger.” We begin to extend care and loving-kindness toward ourselves with the wish that we may find freedom from danger, that we may know safety. We ultimately wish that all beings as well as ourselves have a sense of refuge, have a safe haven, have freedom from internal torment and external violence.
There is a nightmarish quality to life without safety. When we live repeatedly lost in conditioned states such as anger and greed, continually being hurt and hurting others— there is no peace or safety. When we are awakened at night by anxiety, guilt, and agitation—there is no peace or safety. When we live in a world of overt violence, which rests on the disempowerment of people and the loneliness of unspoken and silenced abuse—there is no peace or safety. This deep aspiration is the traditional beginning. “May I be free from danger.” Other possible phrases are “May I have safety” and “May I be free from fear.”
“May I have mental happiness.” If we were in touch with our own loveliness, if we felt less fearful of others, if we trusted our ability to love, we would have mental happiness. In the same vein, if we could relate skillfully to the torments of the mind that arise, and not nourish or cultivate them, we would have mental happiness. Even in very positive or fortunate circumstances, without mental happiness, we are miserable. Sometimes people use the phrase “May I be happy” or “May I be peaceful” or “May I be liberated.”
“May I have physical happiness.” With this phrase we wish ourselves the enjoyment of health, freedom from physical pain, and harmony with our bodies. If freedom from pain is not a realistic possibility, we aspire to receive the pain with friendliness and patience, thereby not transforming physical pain into mental torment. You might also use a phrase such as “May I be healthy,” “May I be healed,” “May I make a friend of my body,” or “May I embody my love and understanding.”
“May I have ease of well-being.” This phrase points to the exigencies of everyday life—concerns such as relationships, family issues, and livelihood. With the expression of this phrase we wish that these elements of our day to day lives be free from struggle, that they be accomplished gracefully, and easily. Alternative phrases could be “May I live with ease” or “May loving-kindness manifest throughout my life” or “May I dwell in peace.”
source- Adapted with permission from the book- Loving-Kindness by Sharon Salzberg