I learned a beautiful loving kindness, or metta, meditation at the retreat I recently attended. Metta meditations are a way to extend feelings of warmth and well-being toward yourself and others. Traditionally the phrases are repeated silently and invoke kind feelings first toward yourself and then toward others. An example would begin: May I be safe. May I be well. May I be happy. May I dwell in peace. Next these words would be repeated toward a friend or loved one, then a neutral person, a difficult person and lastly toward all beings. This may sound mechanical, but over time generalized goodwill and loving feelings are the result.
My retreat-mate from the Zen community taught us all a metta set to song that her community sings. It is truly lovely. The words are sung to Amazing Grace.
May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May we be filled with loving kindness.
May we be well.
May we be peaceful and at ease.
May we be happy.
May all be filled with loving kindness.
May all be well.
May all be peaceful and at ease.
May all be happy.
I’ve always loved the joyful uplifting melody of Amazing Grace, but the lyrics never resonated with me. Now I have new words that truly fit for me. There seems no better way to say a loving kindness meditation than set to song.
Dr. Heather's musings about medicine, mindfulness and life.
Heather Krantz, M.D.
Mailing Address: P.O. Box 6913 Office Address: 1012 SW Emkay Drive
Bend, OR 97708 Bend, OR 97702
© 2020 Whole Woman Wellness, LLC
Photos ©2020 Heather Krantz
All rights reserved.