Day 12 ~ May Is For Metta 2104: Loving-kindness For Self, Benefactor & Beloved



“The sojourn of the soul is a thrilling divine romance in which the lover, who in the beginning is conscious of nothing but emptiness…gradually attains an increasingly fuller and freer expression of love, and ultimately disappears and merges in the divine Beloved. “– Meher Baba

May Is For Metta 2014

With each moment that we practice Metta, we are deepening in our ability to experience and express love.  Yesterday, we worked with the energy of Mother’s Day.  Today, we will continue our practice working with the first three categories of the Metta practice: Self, Benefactor and Beloved.  As we continue to practice, we begin to deepen in our ability to connect with essence of loving-kindness and the divinity within all beings.  The words of Meher Baba really speak to this journey so beautifully.  Through our practice of Metta, we are entering into a relationship with our divine essence.

Daily Practice: 

Do your foundational practices.  Continue until you feel the energy of loving-kindness arising in yourself.  Take some time to offer the Metta phrases to yourself.

  • May I be happy.
  • May I be peaceful.
  • May I free of suffering.
  • May I have ease of well-being.

Then, when you feel ready, bring an image of a Benefactor, a mentor, teacher, grandparent, loving animal or place in nature, into your mind.  Begin to offer loving-kindness to this being.  Before you begin the phrases offer, “Just as I wish to be happy and free from suffering, may you be happy and free from suffering.”  Then, begin repeating the phrases for your Benefactor:

  • May you be happy.
  • May you be peaceful.
  • May you be free of suffering.
  • May you have ease of well-being.

Practice for a few minutes for the Benefactor and then move onto the category of the Beloved.  Invite an image of your Beloved, a close friend or family member into your mind.  Hold them in your heart and offer this, “Just as I wish to be happy and free from suffering, may you be happy and free from suffering.”  Then, begin to repeat the phrases for your Beloved:

  • May you be happy.
  • May you be peaceful.
  • May you be free of suffering.
  • May you have ease of well-being.

Remember, if you are struggling with the practice or having difficult feelings arise, you can always return the practice to yourself for a few moments.  Then, when you feel to go back to whichever category you were working with.  Just call that being back into your mind and heart and continue your practice.  Practice as long as you feel to or have committed to for today. 

Dedicate the merit of your practice offering that the benefit is for self, others and that of all beings without exception as we did yesterday:

  • May all beings have happiness and it’s cause.
  • May all beings be free of suffering, joyous content and at ease.
  • May all beings be balanced in equanimity towards one and all.
  • May the merit of my practice be for my own benefit and for that of all sentient beings.

Another way to do this is to say a prayer at the end of your practice in whatever manner or tradition feels best for you.

Daily Journal Reflection: 

Take some time to reflect and journal about any experiences, feelings or awareness that arose during your practice or throughout the day today.   How did it feel to work with a number of the categories?  What did you notice?  Are you remembering to return to yourself when you need to?  How are you feeling about your practice or exploration of Metta overall?

May your day be filled with sunshine and happiness.



If you are interested in receiving additional support to develop or deepen your meditation practice or work on cultivating greater loving-kindness for yourself, consider one of the optional levels:

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About Beth Terrence

Beth Terrence is a Shaman, Facilitator, Holistic Practitioner, Speaker and Writer. With over seventeen years of experience in field of transformation and holistic health, she is a leader in providing Integrative Transformational Healing Programs For Individuals, Groups & Organization. The focus of Beth's work is to facilitate deep transformational healing, assisting her clients in living a more heart-centered, balanced and joyful life through discovering the healer within. Beth offers online transformational resources through her blog, The Heart of Awakening: Searching for a New Paradigm. She is also an author and facilitator for Heal My Voice, an international organization that helps women to heal, grow and step into greater leadership through writing and sharing their stories. To learn more about sessions, programs, teleseminars and other news, visit

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