Metta Phrases

Metta is often practiced by silently repeating several phrases directed initially at oneself, and then successively to a benefactor, a friend, a netural person, a difficult person and to all beings. The original phrases suggested by the Buddha are as follows:
  • May I be free of troubles of mind and body.
  • May I be free from emnity.
  • May I be free from hurtfulness.
  • May I be able to protect my own happiness.

  • May you be free of troubles of mind and body.
  • May you be free from emnity.
  • May you be free from hurtfulness.
  • May you be able to protect your happiness.

  • May all beings be free of troubles of mind and body.
  • May all beings be free from emnity.
  • May all beings be free from hurtfulness.
  • May all beings be able to protect their happiness.

Often today, different phrases are taught, such as

  • May I/you/all beings be happy.
  • May I/you/all beings be healthy.
  • May I/you/all beings be safe.
  • May I/you/all beings be peaceful.

What's most important is to use phrases that are meaningful to you - and not too complex; simple is better.

But do notice how much easier it is to say the original pharses to someone you have great difficuly with - for example your least favorite politician or a terriorist. It might be quite difficult to wish that very difficult people be happy, healthy & safe (maybe you can do the peaceful phrase). But you certainly can wish that those very difficult people be free of troubles of mind - afterall, then they would not be so difficult. And maybe their difficulty stems in part of from troubles of body, so maybe you can do that part as well. And certainly you can wish they be free of emnity and hurtfulness. And when you understand that the only happiness that can be protected is that which is generated via wise and wholesome actions, you can even wish difficult people have happiness that can be protected.


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Leigh Brasington / / Revised 01 May 09