I am trying to memorize the following teaching and practice metta accordingly:
May all beings (and I) be safe and secure;
May all beings (and I) be well and happy.
[May their (and my) heart be full of metta,
& freed from anger, ill will, and hostility.]
Whatever beings there may be;
weak or strong, without exception,
great, medium, or small,
seen & unseen,
near or far,
born & unborn,
May all beings be well and happy!
Let no one deceive another,
Or despise anyone anywhere.
Or through anger or hate,
Wish harm upon another.
As a mother would risk her life
to protect her child, her only child,
even so should one cultivate an all-embracing loving heart
towards all beings.
With love and good will for all beings,
cultivate an all-embracing loving heart:
Radiate love to the entire cosmos:
Above, below, & all around,
unhindered (by defilements/hindrances), without ill will, without enmity.
Whether standing, walking,
sitting, or lying down,
as long as awake,
sustain this recollection.
This is said to be a sublime abiding
here & now.
From Sn 1.8 Karaniya Metta Sutta
(The translation is synthesized from various sources, mainly http://www.accesstoinsight.org/tipitaka ... .than.html
Here is a more original translation of the sutta based on Bhante Ānandajoti's word to word breakdown translation: ttp://www.ancient-buddhist-texts.net/Te ... alysis.htm
(with minor changes)
What should be done by one skilful in good,
who has comprehended the state of peace:
he ought to be able, straight, and upright,
easy to speak to, meek, not conceited,
content, easy to support,
with few duties, and living lightly,
with peaceful faculties, prudent, modest,
and no greed for supporters.
Do not do the slightest thing
that the wise would later censure.
(May all beings) be happy and secure, may all beings be happy in heart!
Whatsoever breathing beings there are
- weak, strong, or any other,
whether they be long or great, of middle size, short, tiny, or of compact (body),
those who are seen, and those who are unseen,
those who live far away, those who are near,
those who are born, and those who still seek birth
- may all beings in their hearts be happy!
No one should cheat another,
nor should he despise anyone anywhere,
he should not long for suffering for another
because of anger or resentment.
in the same way as a mother would protect her child,
her only child, with her life,
so toward all beings
he should develop the measureless thought (of friendliness).
Towards the whole world
he should develop the measureless thought of friendliness,
above, below, and all around,
without barriers, hate, or enemy.
Standing, walking, sitting, lying, for as long as he is without torpor,
he should be resolved on this mindfulness,
for this, they say here, is the Brahmam abiding.
without grasping views, virtuous,
and endowed with insight,
having removed greed for sense pleasures,
he will never come to lie in a womb again.
Metta to all!