Metta practice

Metta practice has basically three verses (metta means ‘lovingkindness’) 

1. is prayers for self such as
   
   May I be at peace
   May my heart remain open 
   May I awaken to the light of my own true nature 
   May I be healed, 
   May I be a source of healing 
   
   or 
   
   May I be free from fear 
   May I be free from compulsion
   May I be blessed with love
   May I be blessed with peace
   
   or
   
   May I be filled with lovingkindness.
   May I be safe from inner and outer dangers.
   May I be well in body and mind.
   May I be at ease and happy.
   

2. second verse - same words prayed for another:
   
   May you be at peace
   May your heart remain open
   May You awaken to the light of your own true nature …
   
   (in place of “you”, the prayer can name specific family, friends, or beloved) 
   

3. third verse- same words prayed for the world: 
   
   May all be at peace
   May all hearts remain open 
   May all be healed 
   May all be a source of healing