The Buddhist Practice Of Metta: Holiday Blessings For Friends, Family, And Self…

The Buddhist Practice Of Metta: Holiday Blessings For Friends, Family, And Self

This holiday season, give the gift of loving kindness. This is a gift that benefits the giver as much as the receiver.

For 12 days, practice Metta, the practice of friendship and loving kindness, and feel how this gift changes your relationships with those around you and yourself.

Sit comfortably and quietly.



Bring your attention to your breath.

Relax the shoulders and the jaw.

Bring a smile to your face and close your eyes.



Move your attention to your heart center and feel warmth there.

Feel love and friendliness towards yourself. If it helps, think of a fond memory that makes you very happy.

Then, silently offer yourself a blessing:

May you be happy.

May you be healthy.

May you be safe.

May all your dreams come true.

Choose words that feel right for you, that assist you in increasing the warmth in your heart.

Now, bring to mind a cherished family member or friend. Once again, draw your attention to the warmth in your heart and offer them the same blessing.

May you be happy.

May you be healthy.

May you be safe.

May all your dreams come true.

Now, bring to mind a neutral person; perhaps a neighbor or your child’s teacher. Warm your heart, smile, and offer them the same blessing.

May you be happy.

May you be healthy.

May you be safe.

May all your dreams come true.

Now, bring to mind an enemy or someone with whom you struggle. Stay with the warmth in your heart. If you need to, take a moment to recall your fond memory and restore that joy to your smile and heart. Now, send the same blessing to this person.

May you be happy.

May you be healthy.

May you be safe.

May all your dreams come true.

Now, see all the people you have blessed, including yourself, as one being. Invite all of humanity, even nature, to join this one person. With a smile on your face and a warm heart, repeat the blessing for this being.

May you be happy.

May you be healthy.

May you be safe.

May all your dreams come true.

May your holidays be filled with friendship and loving kindness.

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