Week 2 - Yourself, The 4 Phrases

Last week we learned the traditional Metta phrases, and directed them to ourselves in a gathered and focused way.  We learned that we can be creative in how we do metta, and even change the phrases so they work for us, or for the context.  The classic phrases are:

  • May I be safe from inner and outer harm.
  • May I have mental happiness.
  • May I be healthy, and have physical happiness.
  • May I live with ease.

At times, I have boiled these down to simply saying silently to myself, “safe, happy, healthy, ease”.  At other times, I meet the situation.  For example, if I am going into a nerve-rattling meeting, “May I be safe, and breathe, and go through this meeting with ease.”  Each person will find their own way.

We are training the mind and heart to be a little more open when connecting with others.  The magic of Metta is in the practicing of it.  So you are encouraged to find a place each day to say the phrases, and see what happens.  Enjoy your practice!