I start my Metta journey by listening to the LovingKindness meditation by UNH here. Then I found Jack Kornfield, Sharon Salzberg and Tara Brach.
Metta is a beautiful way to set intentions and spread love, kindness and compassion. It is also a wonderful form of meditation.
For those who find it hard to send themselves love, pro’s recommend sending love to others first and then yourself.
The below Metta can be altered in many ways. You can recite anything positive, loving, and the like but make sure to start it with May (I, you, all beings) be… well, happy, full of love, safe, safe and protected from harm, loved, free from suffering, and more.
You would recite –
May you be well May you be happy May you be safe and protected from harm May you be free from suffering
From here you can change “you” to “all beings”…
May all beings be well May all beings be happy May all beings be safe and protected from harm May all beings be free from suffering
Then you can go one step further and replace “all beings” with “I”…
May I be well May I be happy May I be safe and protected from harm May I be free from suffering
And from here you can choose which to start with – the I, the You or All Beings. It is up to you.
This is a great way to send yourself and others lovingkindness.
You can also get started by practicing the UNH Metta with the link in the first line above.