Tagged: Metta

Lovingkindness by Sharon Salzberg

Metta is meant to be done in the easiest way possible.

So that the experience of lovingkindness springs forth most gently, the most naturally.

To do it in the easiest way possible means first to use phrases that are personally meaningful.

The traditional phrases as their  taught in this one classical translation of them, beginning with oneself.


‘May I be free from danger.

May I know safety.’


The danger in that sense is both inner danger from the force of certain mind states and outer danger.


‘May I be free from danger.

May I have mental happiness.

May I have physical happiness.

May I have ease of well-being.’


Which means may I not have to struggle terribly day-by day — livelihood and family issues.


‘May I be free from danger.

May I have mental happiness.’


But really you should use any phrases that are powerful for you.

They need to be meaningful — not just in a very temporary way.

I guess the discourse is ok — but something profound that you’d wish for yourself and others.


Lovingkindness by Tara Brach


We close with a brief prayer of lovkingkindness.

May we embrace our inner life.

May we open to the realness that’s right here.

And belong to our full aliveness.

Our full awake heart.

And may this openness of heart include all beings


May we truly see all beings as part of our heart.

Cherish all beings.

Realize the shared heartspace and awareness that’s our essence.


May there be love and understanding between all beings.

May there be peace.

May there be peace.

May all beings awaken and be free.


Namaste and blessings.

Lovingkindness with Ram Dass


Concentrate on your breath.

…In, Out

…In, Out

Maybe the tip of the nose will be the place where you will do that.

Now keep that concentrated —  concentration.


Bring it to the middle of your heart space.

…And that point is loving awareness.

…And that loving awareness is you.

It’s the real you.


Where you are.




…you can omit

…you can be aware

…of your eyes and what they see

You can be aware of the ears about you..about what they hear.

…what the skin feels.

You can be aware of your mind and your…and the river of thoughts come out of your mind.

…Thoughts, thoughts, thoughts.


Some of those thoughts are positive, some are negative.

Some are about you…and about others.

Some of them are judging thoughts.

But you will stay identified with loving awareness in your heart

…in the heart center.


I am loving awareness.

I am loving awareness.

I am loving awareness.


When I am loving when awareness is not a thing.

We can label it but it is not the words.


You are loving awareness

…So is Christ

…So is Krishna

…So is Buddha

…So is  Maharaji

They are loving awareness.

And so are you.


One loving awareness.

One loving awareness.


In each of us is a finger of the hand of loving awareness.

Loving awareness is in everybody.

Everybody is in loving awareness.


Or in disagreement,  in states, that’s the games….that’s the games we play.

Yet we are loving awareness.

We are individuals but we’re not.

We are the whole.

We are all God.

You are an individual and you are part of the whole

loving awareness.


When you finally get to be

be loving awareness,

be loving awareness.




We are all beings together,

one consciousness.

We are a satsang.


We are

we are

those who seek the truth.

…seek the truth

…seek the truth




Lovingkindness with Ram Dass

We are

Immersed in love.

Outside and inside

And you can radiate love and be it, you’re inside.


To all of us

To the planet

To the universe

Every one of us counts

In this effort


The love inside is radiated outside

love yourself

And love universe

The love inside of all of us is love.


We each translated …translate that love

according to our lives

no matter how thick is the filter of your karma

you radiate the the love of the one.


And now let us, a group effort, to love our planet


Now we are…we are love itself.

We are love.

We are loved.

We are love.

We are love.

We are love.


Be love.

Be loved.

Be love.



Lovingkindness Meditation with Ram Dass


Just resting in your own being

Aware of all the body sensations…


…no trying. no trying

…just being, just being.


Taking a deep breath…

…and as you let it out just let go of all of that kind of agitated, confused, worried feeling that you’re separate from something…

…just let it go and just come into a deeper sense.

In appreciation from within of all of the qualities of your being

…just the way they are

…imagine at this moment you are just the way you are

… and you are totally loved

…feel what that feels like

…not for how you wish you were or might become.

…But just the way it is

…you are loved

…you are allowed

…you are acknowledged.

As if the music was saying “I love you”

…and every protest you put up saying, “But if you really knew who I was how could you love me.”

…the music is saying, “I know who you are, and I love you.”

Now bring to mind other beings with whom you’re close or interact with in a relationship

…and see them with that same single eye that looks through the veil

..and sees another being of love manifesting.

For it is the heart of God that touches your heart

and it is your heart that touches another’s heart.

Work with the breath

…in and out

…right in the middle of your chest

Let it soften and inform

…the sweetest most gentle flow

Each breath opening your heart just a little bit more.

If there is sadness let the sadness come out

If there’s joy, let the joy bubble over.

If there is a quiet deep space of love, let it rest in its deep silence.

Resting in love…

…resting in love


…just a bit softer

…open your heart just a bit more

…come out and play

…I’m right here in love

…a little bit more

…let’s be together in love

…not later

…right now

…each breath

…soft so sweet

…nothing to do about it

…all the sharp edges have become soft.

Finally, even as the heart is this open

it becomes more and more open.

You learn that you can live life right in the middle of the marketplace

…with your heart this open

…buffeted and pushed and shoved

…and treated violently.

The compassion in your heart

allows the beloved in all the forms of action.

Maharaji said, “A mother is so much like God because she so forgiving.

Her love doesn’t waiver.”

And finally you are the Mother of the Universe

…and everybody you look upon is your child.