metta meditation

May I be peaceful, happy, and light in body and spirit.
May she be peaceful, happy, and light in body and spirit.
May he be peaceful, happy, and light in body and spirit.
May they be peaceful, happy, and light in body and spirit.

May I be safe and free from injury.
May she be safe and free from injury.
May he be safe and free from injury.
May they be safe and free from injury.

May I be free from anger, afflictions, fear, and anxiety.
May she be free from anger, afflictions, fear, and anxiety.
May he be free from anger, afflictions, fear, and anxiety.
May they be free from anger, afflictions, fear, and anxiety.

May I learn to look at myself with the eyes of understanding and love.
May I learn to look at her with the eyes of understanding and love.
May I learn to look at him with the eyes of understanding and love.
May I learn to look at them with the eyes of understanding and love.

May I be able to recognize and touch the seeds of joy and happiness in myself.
May I be able to recognize and touch the seeds of joy and happiness in her.
May I be able to recognize and touch the seeds of joy and happiness in him.
May I be able to recognize and touch the seeds of joy and happiness in them.

May I learn to identify and see the sources of anger, craving, and delusion in myself.
May I learn to identify and see the sources of anger, craving, and delusion in her.
May I learn to identify and see the sources of anger, craving, and delusion in him.
May I learn to identify and see the sources of anger, craving, and delusion in them.

May I know how to nourish the seeds of joy in myself every day.
May I know how to nourish the seeds of joy in her every day.
May I know how to nourish the seeds of joy in him every day.
May I know how to nourish the seeds of joy in them every day.

May I be able to live fresh, solid, and free.
May she be able to live fresh, solid, and free.
May he be able to live fresh, solid, and free.
May they be able to live fresh, solid, and free.

May I be free from attachment and aversion, but not be indifferent.
May she be free from attachment and aversion, but not be indifferent.
May he be free from attachment and aversion, but not be indifferent.
May they be free from attachment and aversion, but not be indifferent.

Thich Nhat Hanh, No Mud No Lotus

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