Metta Bhavana Meditation - the practice of Loving kindness
Ajahn Ãnando, Chithurst Buddhist Monastery, February 14th 1992

For those of you who are unfamiliar with this type of meditation practice, the theme is Loving-kindness, self-acceptance, forgiveness and learning to care by radiating thoughts of Loving-kindness and goodwill, beginning with oneself and then out towards others.

This meditation technique focuses on the heart centre in the centre of the chest. If you wish, you can hold your hands, one on top of the other, over the heart centre to concentrate and focus the attention.

We begin by concentrating on the breath, focusing the attention on the heart centre. As you breathe in, breathe in the thought of Loving Kindness towards yourself…
'May I be happy, may I be well.'
With the attention still on the heart centre, breathe out thoughts of Loving kindness towards others…
'May others be happy, may others be well.'

Notice the feeling of warmth around the heart centre radiating through your hands.
Relax. Focus the attention.
Make the in-breath a gesture of Loving Kindness towards yourself,
The out-breath a gesture of Loving kindness towards others...
In-breath…
Out-breath…
In-breath…
Out-breath…
Continue with this simple, natural rhythm, observing the gentle in-flow and the out-flow of the breath, relaxing into the rhythm of the breathing centred on the heart.

As we become more sensitive we experience an attunement to that which is benevolent, kind, the Universal Caring and the breath becomes a channel for this thought of Loving kindness, to ourselves and all Beings. We are only as separate and isolated as we think we are. There is a connectedness through out the Universe that is fundamentally benevolent, compassionate. As we breathe in and out through the heart centre, we open ourselves to this Universal connection, to the Universal benevolence, Loving-kindness to ourselves and all Beings.

When you are ready, take a slow, quiet, deep breath in,
Hold it for a while…for as long as you are comfortable.
Experience the whole breath permeating the body,
breathe out quietly, slowly through the heart…
In-breath…
Out-breath…
In-breath…
Out-breath…

When you are ready, turn your attention to focusing on different groups of people,
Bringing to mind just a momentary mental image of the people concerned,
Synchronizing the image with the out breath…
Imagining the breath as a thought form, surrounding them, touching them.
Bring to mind your parents, those who first gave you life...
In-breath… 'May I be well,'
Out-breath…'May they be well.'

Bring to mind your teachers, spiritual friends, wise advisors, those who have been a source of encouragement and inspiration, see them in groups or individually, however you wish...
In-breath, extending throughout the body… 'May I be well,’
Out-breath, through the heart… 'May they be well.'

Bring to mind your family, your children, your partner, brothers and sisters…
In-breath…'May I be well,'
Out-breath… 'May they be well.'

Bring to mind a special friend, someone who is in need, who will benefit from your cosmic goodwill...
In-breath… 'May I be well,’
Out-breath… 'May they be well.'

Bring to mind someone you have difficulties with. Avoid the resistance that arises in the mind. Be charitable, kind. Loving-kindness is undemanding, taking no position, accepting...
In-breath… 'May I be well,'
Out-breath… 'May they be well.'

Once again take a slow deep breath in and experience the energy of Loving-kindness deepening,
Permeating your sense of well-being... breath out through the heart…
Breath in deeply once more... hold it, experience it… breath out through the heart.

Bring to mind someone you hurt…
Using their name say 'Please forgive me.'

Bring to mind someone who hurt you…
Using their name say 'I forgive you.'

Using your own name say to yourself, 'I forgive you'
Using your own name say, 'You are forgiven.'

Bring your attention back to the heart centre and notice the in flow and out flow of the breath…
In-breath… out-breath,
In-breath… out-breath.

Finally bring to mind the image of this Earth as it is seen from Outer Space,
See this precious, beautiful shimmering jewel, white and blue and green and brown...
Say to yourself, 'May all Beings be well,
May all Beings be free from Suffering.’
Radiate kindness over the entire world… throughout the Universe…
'May all Beings be well.'