Metta, or loving-kindness, is a practice in which one cultivates compassion and softness towards one’s self and others. Give yourself and others this gift and follow this Metta prayer by Sharon Salzberg, below.

Take a few deep breaths, relax your body. Feel your energy settle into your body and into the moment.

May I live in safety. May I be happy. May I be healthy. May I live with ease.

Call to mind somebody that you care about--a good friend, or someone who's helped you in your life, someone who inspires you. You can visualize them, say their name to yourself. Get a feeling for their presence, and then direct the phrases of lovingkindness to them.

May you live in safety, be happy, be healthy, live with ease.

Call to mind someone you know who's having a difficult time right now. They've experienced a loss, painful feeling, a difficult situation. If somebody like that comes to mind, bring them here.

May you live in safety, be happy, be healthy, live with ease.

Think of someone who plays some role in your life, some function that you don't know very well, that you don't have a particular feeling for, or against. Maybe the checkout person at the supermarket where you shop, the gas-station attendant, somebody that you see periodically. If someone like that comes to mind, imagine them sitting in front of you, and offer these same phrases of lovingkindness to them.

May you live in safety. Be happy. Be healthy, live with ease.



We connect into these phrases, aiming the heart in this way, we're opening ourselves to the possibility of including, rather than excluding, of connecting, rather than overlooking, of caring, rather than being indifferent. And ultimately, we open in this way to all beings everywhere, without distinction, without separation.



May all beings live in safety, be happy, be healthy, live with ease.



All people, all animals, all creatures, all those in existence, near and far, known to us and unknown to us. All beings on the earth, in the air, in the water. Those being born, those dying.



May all beings everywhere live in safety, be happy, be healthy, live with ease.

Read more: http://www.beliefnet.com/Health/2000/07/Opening-The-Heart.aspx?p=2#ixzz1hNGXJY61