Metta is the Buddhist word for “loving-kindness.” It refers to the emotion of goodwill, that which wishes happiness for another. It embraces forgiveness, because Metta says: “The door to my heart is open to you. No matter who you are or what you have done, come in.” It is that kindness which does not judge and is given freely, expecting nothing in return. The Buddha compared Metta to a mother’s love for her child (Sn, 149). A mother may not always like her child or agree with everything it does, but she will always care for her child, wishing it only happiness. Such openhearted, non-discriminating kindness is Metta.
Metta meditation is that meditation which focuses the attention on the feeling of loving-kindness, developing that beautiful transcending emotion until it fills the whole mind.
... imagine yourself, as if looking in a mirror at yourself. Say with your inner speech, with full sincerity:
“I wish me well. I now give myself the gift of happiness. Too long the door to my heart has been closed to me; now I open it. No matter what I have done, or will ever do, the door to my own love and respect is always open to me. I forgive myself unreservedly. Come home. I now give myself that love which does not judge. I care for this vulnerable being called ‘me’. I embrace all of me with the loving-kindness of Metta…”
Invent your own words here to let the warmth of loving-kindness sink deep inside you, to that part which is most frightened. Let it melt all resistance until you are one with Metta, non-limiting loving-kindness, like a mother to her child.
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