There are many ways in which we can develop metta. The chanting of the metta discourse we do in the morning and this evening chant taken from a commentary, the Visuddhimagga, are two of them.
The traditional blessings can be whittled down to four:
May you be safe
(from dangers outside and within ourselves)
May you be well (free from all sickness and disease).
May you be happy (free of all mental distress).
May you enjoy ease of living.
(May you live contented and in harmony with the world – alternative.)
The sequence of offering starts with :
(with gratitude goodwill arises naturally)
those who are near and dear
friends and co-workers
a neutral person (someone we see, but don’t know)
a difficult person
those around us
those in the neighbourhood ( ‘relocate’ to where you live)
all in our country
all in Europe
all people on earth
all beings in all directions
Asking for forgiveness: bring an event or person to mind. Experience the arising states of mind – guilt, shame, remorse, self-justification. Acknowledge how we have caused our own suffering : reflect on the unwholesomeness of these states : apologise : determine not to behave in this way again.
Forgiving: bring an event or person to mind. Experience the arising states of mind : hurt, revenge, spite. Acknowledge how we have caused our own suffering : reflect on the unwholesomeness of these states : offer forgiveness : determine to forgive in future.
Forgiving oneself: Bring events to mind where we have harmed ourselves : consider the meaning of ignorance and delusion and how they manifest : accept that to suffer the consequences of past actions is enough, no need to punish oneself : determine not to repeat the same folly.
May All Beings Be Happy!
Sabbe satta sukhita hontu (x3)
Sadhu, sadhu, sadhu
This accompanies the Heartcare (metta) mp3 on website http://www.satipanya.org.uk/audio.htm