मेटा (Mettā) is a word in Pali, an ancient language of southern Asia. It is usually translated into English as "lovingkindness". The Mettā meditation is used to send out energies of peace, harmony and healing into all parts of Creation. This version of the meditation is based on an old Buddhist chant, adapted for a present day usage away from the monastic environment. As such, it can be used anywhere, and at any time.
Note particularly that the meditation begins with healing thoughts for oneself. If you are not yourself whole and at peace, how can you send out those thoughts to other inhabitants of the universe? Note also that the meditation refers to all creatures. This means above all other people around us, but also animals, birds, insects, even bacteria, and even other invisible creatures such as spirits and angels who may share our space with us. When we extend our consciousness to the whole Universe we may encompass other creatures, both corporeal and non-corporeal, whom we have not hitherto encountered and may very possibly never encounter directly. Try to keep this in mind as you meditate.
In this meditation, when you encounter words in bold type, say those words to yourself, silently, in your head.
Sit quietly and relaxed, with your eyes closed. Be aware of your body, aware of your breathing and your sitting posture. Focus your consciousness on yourself, as you are sitting.
May I be well and happy. May I be free of pain and suffering. May I find peace and freedom.
Still with your eyes closed, be aware of the room within which you sit. Extend your consciousness to excompass the room. Be aware of the room in all its detail. Recognize any people who are sharing the room with you, and any and all other living creatures in the room.
May all living creatures in this room be well and happy. May they be free of pain and suffering. May they find peace and freedom.
Now extend your consciousness to the whole building. Recognize any people in the building, and any and all other living creatures.
May all living creatures in this building be well and happy. May they be free of pain and suffering. May they find peace and freedom.
Extend your consciousness to the city where your building is located (or the immediately neighbouring surroundings if you are not in a city). Your consciousness should become a sphere, so that it encompasses not merely the surface of the Earth, but the air above and the ground beneath. Acknowledge all people in the neighbourhood, and all other living creatures.
May all living creatures in this city (or neighbourhood) be well and happy. May they be free of pain and suffering. May they find peace and freedom.
Extend the sphere of your consciousness to encompass the whole of the Earth, from its innermost core to the outermost reaches of the atmosphere. Acknowledge all people in the sphere of the Earth, and all other living creatures.
May all living creatures in the sphere of the Earth be well and happy. May they be free of pain and suffering. May they find peace and freedom.
Extend the sphere of your consciousness outwards, encompassing the Moon, the Solar System and all its planets, out, past the stars, beyond our own galaxy, encompassing all the galaxies we can see, and even beyond that to parts of the Universe we cannot see and may never even know. Acknowledge all living creatures in the Universe.
May all living creatures in the Universe be well and happy. May they be free of pain and suffering. May they find peace and freedom.
Now reverse the process, gradually drawing your consciousness back in towards yourself. As you do so, be aware of the feelings of Mettā that the Universe itself is extending to you...
May all living creatures in the sphere of the Earth be well and happy. May they be free of pain and suffering. May they find peace and freedom.
May all living creatures in this city (or neighbourhood) be well and happy. May they be free of pain and suffering. May they find peace and freedom.
May all living creatures in this building be well and happy. May they be free of pain and suffering. May they find peace and freedom.
May all living creatures in this room be well and happy. May they be free of pain and suffering. May they find peace and freedom.
May I be well and happy. May I be free of pain and suffering. May I find peace and freedom.
... and finally, return to objective consciousness, content in the knowledge that the World, and the Universe, are just a little bit better place than when you started your meditation.