Self & Soul Center Resources/selfsoulcenter.org
Metta Meditation
The emphasis in metta practice is on balance- the balance between
opening one’s heart endlessly, and accepting the limits of what one can do. The
balance between compassion and equanimity. Compassion is the trembling or
the quivering of the heart in response to suffering. Equanimity is a spacious
stillness that can accept things as they are. The balance of compassion and
equanimity allows us to care, and yet not get overwhelmed and unable to cope
because of that caring.
Take a few deep soft breaths to let your body settle. Feel the meaning of
what you are hearing, yet without trying to force anything... let the practice carry
you along.
Say each 1X outloud then repeat on the breath, silentlyand internally 10X
or more, then sense in a take a quiet moment following the breath before moving
onto the next. See which is most helpful. You may add, change or modify these.
Metta practice for the Inner Critic
“May I remain in peace, and let go of expectations.”
“May I see my limits compassionately, just as I view the suffering of
others.”
“May I accept my pain, without thinking it makes me bad or wrong.”
“May my love for myself and others flow boundlessly.”
“May I accept my anger, fear, and sadness, knowing that my vast
heart is not limited by them.”
“May I be peaceful and happy, at ease in body and mind.”
“I forgive myself for mistakes or things left undone.”
“May I open to the unknown, as I leave behind the known, like a bird
flying free.”
Metta for Caregivers
May I offer my care and presence unconditionally, knowing it may be
met by gratitude, indifference, anger, or anguish.
Monologue exploring how you expect your caregiving to be met, and when it is
not how you treat yourself and others.
May I find the inner resources to truly be able to give.
A sense of going beyond the personality to find deeper resources to give, also the
need for respect for the personality and what you can and can’t do.
May I offer love, knowing I can’t control the course of life, suffering,
or death.
Dyads-”Tell me a way you maintain the fantasy of control.”
“What is right about pretending you are in control.”
May I remain in peace, and let go of expectations.
Monologue on your expectations of medicine, of yourself. What are they, what
can you cure, help with. How do you treat yourself when medicine and/or you do
not live up to your expectations.
I care about your pain, yet cannot control it.
Monologue exploring how i t effects you when others are in severe pain. How do
you feel, what are your thoughts, what actions do you feel compelled to take, what
happens when you can’t do anything. How was pain handled in your family of
origin, was it responded to, ignored, indulged.
I wish you happiness and peace, but cannot make your choices for
you.
Monologue exploring how you do or do not make others choices for them, be
specific by using specific examples. Examine your beliefs about making choices
for yourself and others. How did you learn these from school, church, family of
origin. How do you feel when you make choices for others, when they make their
own?
May this experience be a heavenly messenger for me, helping me open
to the true nature of life.
Monologue exploring a difficult time or experience in your past, how did you view
it at the time, with the passage of time how do you view it now, how did it help
you open your eyes and learn more about life.
May I see my limits compassionately, just as I view the suffering of
others.
“Tell me a way you ignore your limits (as a health care provider).
“What is right about ignoring you limits.”
Monologue on how you ignore your limits, how it effects you and others. Do you
see your limits with compassion.
May I and all beings live and die in ease/grace.
“Tell me a way you do not live in ease.”
Metta Practice for Sick and Dying People
All our lives our innate wisdom tells us to let go, to relax, to relinquish
unwise efforts to control. Our culture, conditioning, and personal history usually
tell us to hold on, to attempt to cling to people, experiences and accomplishments
to be happy. Many times our lives are spent in battle between innate wisdom and
the culture’s message about clinging and control. Dying is above all the time to
turn to, trust and rest in the voice within us.
Here are some phrases that may be of help to you in this. They are phrases
of metta, or loving kindness practice. (Choose some phrases that are personally
meaningful to you. You can alter them in any way, or use ones that you have
created out of their unique personal significance.)
Take a few deep soft breaths to let your body settle. Feel the meaning of
what you are hearing, yet without trying to force anything... let the practice carry
you along.
May I accept pain, without thinking it makes me bad or wrong.
May I remember my consciousness is much vaster than this body, as
long as I let go of this body.
If I have hurt or harmed anyone, intentionally or unintentionally, I
ask their forgiveness. If anyone has hurt or harmed me, intentionally
or unintentionally, I freely forgive them. Finally, I forgive myself for
mistakes made or things left undone.
May all those I leave behind be safe, be happy, be peaceful.
May all beings everywhere be safe, be happy, be peaceful.
May my love for myself and others flow boundlessly.
May the power of loving kindness sustain me.
May I open to the unknown, as I leave behind the known, like a bird
flying free.
May I accept my anger, fear and sadness, knowing that my vast heart
is not limited by them.
May I be free of danger, may I be peaceful.
May I be peaceful and happy, at ease in body and mind.
May I be free from anger, fear and worry.
May I live and die in ease.
Metta Practice for Chronic and Terminal Illness
“May I accept my pain, without thinking it makes me bad or wrong.”
“May all beings everywhere be safe, be happy, be peaceful.”
“May my love for myself and others flow boundlessly.”
“May the power of loving kindness sustain me.”
“May I accept my anger, fear, and sadness, knowing that my vast
heart is not limited by them.”
“May I be free of danger, may I be peaceful.”
“May I be peaceful and happy, at ease in body and mind.”
“May I be free from anger, fear, and worry.”
“If I have hurt or harmed anyone, intentionally or unintentionall, I
ask thier forgiveness.”
“If anyone has hurt or harmed me intentionally or unintentionally, I
freely forgive them.”
“I forgive myself for mistakes or things left undone.”
“May I remember my consciousness is vaster than this body, as I let
go of this body.”
“May all those I leave behind be safe, be happy, be peaceful.”
“May I open to the unknown, as I leave behind the known, like a bird
flying free.”
“May I live and die in ease.”
Say each 1X out loud then repeat on the breath, silently and internally 10X or
more, then sense in a take a quiet moment following the breath before moving
onto the next. See which is most helpful. You may add, change or modify these.
Self & Soul Center Resources/selfsoulcenter.org