May I be free from enmity and danger
May I be free from mental suffering (e.g. fear, hatred, jealousy)
May I be free from physical suffering (e.g. discomfort, illness)
May I be well and happy
May I take care of myself happily
May my mother and father (brothers and sisters…)
be free from enmity and danger
May they be free from mental suffering
May they be free from physical suffering
May they be well and happy.
May they take care of themselves happily.
May ________ (friends)
be free from enmity and danger
May they be free from mental suffering
May they be free from physical suffering
May they be well and happy.
May they take care of themselves happily.
May ________ (strangers)
be free from enmity and danger
May they be free from mental suffering
May they be free from physical suffering
May they be well and happy.
May they take care of themselves happily.
May ________ (enemies)
be free from enmity and danger
May they be free from mental suffering
May they be free from physical suffering
May they be well and happy.
May they take care of themselves happily.
May all in _______ (community* or nation)
be free from enmity and danger
May they be free from mental suffering
May they be free from physical suffering
May they be well and happy.
May they take care of themselves happily.
(*e.g my teachers and fellow practitioners)
May ______ (realm) beings
be free from enmity and danger
May they be free from mental suffering
May they be free from physical suffering
May they be well and happy.
May they take care of themselves happily.
May all beings
be free from enmity and danger
May they be free from mental suffering
May they be free from physical suffering
May they be well and happy.
May they take care of themselves happily.
Notes:
1. Each section can be slowly used once each, or be repeated.
2. There is no time limit. Do take your time to generate heartfelt Metta.
3. You can formulate your own words, as long as begin with yourself and end with all.
4. The meditation can be preceded with reciting the Metta Sutta:
http://www.accesstoinsight.org/tipitaka/kn/snp/snp.1.08.piya.html