Metta/Loving Kindness Meditation or Praying for Thine Enemies
Settle into a comfortable position with both feet on the floor or sitting cross legged. Let your eyes gently close. Allow your breath to flow freely, gently becoming deeper and slower.
Let your awareness drop to your belly, cupping or clasping your hands in your lap:
May I be HEALTHY – HEALING into WHOLENESS – and be HAPPY.
May I walk the path of COMPASSION with WISDOM – COMMITTED to my COMMUNITY.
May I live with GRACE and EASE – embodying PEACE and JOY.
Let your hands rise up to your heart center, fingers touching in prayer position:
May those I love be HEALTHY – HEALING into WHOLENESS – and be HAPPY.
May those I love walk the path of COMPASSION with WISDOM – COMMITTED to our COMMUNITY.
May those I love live with GRACE and EASE – embodying PEACE and JOY.
Let your prayer hands rise up to your forehead, thumbs touching your third eye:
May those in my greater communities be HEALTHY – HEALING into WHOLENESS – and be HAPPY.
May those in my greater communities walk the path of COMPASSION with WISDOM – COMMITTED to our COMMUNITY.
May those in my greater communities live with GRACE and EASE – embodying PEACE and JOY.
Stretch your hands above your head, lifting your open palms to the sky:
May the others – especially those with whom I disagree, I despise, fear perhaps even hate – May they indeed be HEALTHY – HEALING into WHOLENESS – and be HAPPY.
May the others – especially those who with whom I disagree, I despise, fear perhaps even hate – May they walk the path of COMPASSION with WISDOM – COMMITTED to their COMMUNITY.
May the others – especially those with whom I disagree, I despise, fear perhaps even hate – May they live with GRACE and EASE – embodying PEACE and JOY.
Let your hands gently fall outward to your side, elbows slightly bent, palms open:
Move your left hand gently up and down and then your right hand. Is Left right? Can there be Left without Right? Move both hands as if weighing the two sides, opening to the connection between them. Center yourself in the One Heart, One Body, that unites Left and Right.
May all people be HEALTHY – HEALING into WHOLENESS – and be HAPPY.
May all people walk the path of COMPASSION with WISDOM – COMMITTED to our COMMUNITY – ONE HARMONIOUS WORLD.
May all people live with GRACE and EASE – embodying PEACE and JOY.
Finally, let your hands come home to rest in your lap:
Take a moment for personal aspirations and prayers. When the gong sounds, take three healing breaths before opening your eyes and going forth to be the HEALING in our ONE WORLD.