Two Minute Metta

A practice for deliberate development of a compassionate, open mind and life.

TWO MINUTE METTA (one minute in the morning, one minute at night before sleep)

  1. Extension of  thoughts/feelings for the well-being of  yourself (3 breaths or 15 seconds)
  2. Extension of  thoughts/feelings for the well-being of  those beings you love, including pets (3 breaths or 15 seconds)
  3. Extension of  thoughts/feelings for the well-being of  those beings you don’t have either positive or negative feelings  toward (3 breaths or 15 seconds)
  4. Extension of  thoughts/feelings for the well-being of  those beings you have difficulty with, which someone pointed out might sometimes also be one we love (3 breaths or 15 seconds)

That’s it — 60 seconds — consistent practice recommended.

If you want to memorize a stanza for daily practice

“May all be happy and secure;
May all beings be happy at heart.
All living beings, whether weak or strong,
Tall, large, medium, or short,
Tiny or big,
Seen or unseen,
Near or distant,
Born or to be born,
May they all be happy.” M

The METTA SUTTA as translated by Gil Fronsdal
To reach the state of peace
Those skilled in the Good
Should be capable and upright,
Straightforward and easy to speak to,
Gentle and not proud,
Contented and easily supported,
Living lightly and with few duties,
Wise and with senses calmed,
Not arrogant and without greed for supporters,
And they should not do the least thing
that the wise would criticize.

[They should reflect:]
“May all be happy and secure;
May all beings be happy at heart.
All living beings, whether weak or strong,
Tall, large, medium, or short,
Tiny or big,
Seen or unseen,
Near or distant,
Born or to be born,
May they all be happy.”
Let no one deceive another
Or despise anyone anywhere;
Let no one through anger or aversion
Wish for others to suffer.

As a mother would risk her own life
To protect her child, her only child,
So toward all beings should one
Cultivate a boundless heart.
With loving-kindness for the whole world
Should one cultivate a boundless heart,
Above, below, and all around
Without obstruction, without hate and without ill-will.
Standing or walking, sitting or lying down,
As long as one is alert,
May one stay with this recollection.

This is called a sublime abiding, here and now.
Whoever is virtuous, endowed with vision,
Not taken by views,
And having overcome all greed for sensual pleasure
Will not be reborn again.

Translated by Gil Fronsdal