The following meditation was composed by Anam Thubten. It may be used for the development of loving kindness (maitri in Sanskrit; metta in Pali):
Please close your eyes, and let your awareness rest on your breath. (1 minute)
Now please visualize someone or a group of people you love sitting in front of you. (pause 10 sec.)
Open your heart and say to them:
May you be safe from inner and outer harm.
May you be free from guilt, shame and hatred.
May you enjoy physical and mental well-being.
May you live with the ease of an open heart.
May you go beyond your inner darkness and awaken to your radiant true nature as boundless love.
(meditate 1 – 5 min.)
Now please visualize someone or some people you find to be challenging or difficult sitting in front of you. (pause 10 sec.) Open your heart and say to them: [Repeat above prayer].
(meditate 1 -5 min.)
Now imagine everyone in the world is sitting in front of you. (pause 10 sec.) Open your heart and say to them: [Repeat above prayer].
(meditate 1 -5 min.)
In closing:
May we express loving kindness toward each other so that war, conflict and every form of strife come to an end, allowing peace and harmony to pervade the entire world.
Real Dharma 