Metta Meditation for the Holidays

by Nicole Smith on December 19, 2012


As I was shopping for holiday cards this morning, I was enjoying the classic captions such as “Peace on Earth” and “Goodwill to Men”. Although the lines are from Christian Christmas cards, the practice of wishing “Peace on Earth” and “Goodwill to Men” can actually be traced back 2,500 years to Pali canon Buddhist text of Metta meditation.

Metta meditation is a powerful and profound practice that starts with one’s own self-love. The belief is that you can not exude love and peace for others until you first love yourself and have found peace in your own life. It has a series of mantras/lines that you say in your mind, similar to a prayer. After you practice a few times on yourself, it is advised to then follow with your family and friends, then acquaintances, then general populations, then people you have animosity towards.

The following video will lead you through metta meditation for yourself.

May I be happy.

May I be safe and protected.

May I be healthy and strong.

May I live my life with ease and joy.

May I be peaceful.

I wish for you a wonderful holiday season and a happy and peaceful new year!         Namaste,


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