Metta-tate and Manifest

What might it look like if you truly leaned into metta? That radical idea that all beings be filled with loving kindness? That you yourself be filled with loving kindness? You are worthy of LOVE and Kindness. 

The universe has an odd way of inviting me to question deeper. As I sat down to write today, the tea bag in my cup of tea offered this wisdom, Let your heart speak to other’s hearts.  The metta sutra is the the entry point to knowing the heart, and it wants you to be loved. To be well. To live with ease, and in happiness. 


May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.


Even if at first you don’t know if you believe them, these words invite the feeling of love that already exists in your life. These words are the dedication of energies to love yourself, heal your pain, and welcome the possibility to live more fully.  Simple, yet complex practice to cultivate your heart to speak to other hearts.

Loving kindness is the practice of inviting the heart, and it is essential to our health and happiness. Self-love is having the courage to make a deliberate decision to carve out a special place for yourself in your own heart … just as you are–right this second–flaws, fears, and all.


The Buddha said, “You can search throughout the entire universe for someone who is more deserving of your love and affection than you are yourself, and that person is not to be found anywhere. You yourself, as much as anybody in the entire universe, deserve your love and affection.”


To begin the metta practice, you start by seeking truth in ourself. Intention based in breath. Take your time to find your own words in your own language to express two or three or four of these truths. From that intention of the heart, recite:


May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.


Connect to the meaning, repeat the words slowly, and invite a gentle rhythm with your breath. Breath to heart, heart to mind, and mind to body, for at least five to ten minutes. Just start where you are. 

Thich Nhat Han says, “Loving oneself is the foundation for loving another person.”  This act of commitment to the metta- to loving kindness is the first step in manifesting a life of radical love.

In a culture that seeks defined beginnings and concrete endings, being in relationship with loving kindness takes work. It is a return to the manifest the love that is within, heart to heart. This heart centered place, is where you find the practice. The capacity for love is the greatness thing that makes human-kind unique. You have the potential to be virtuous and to live that virtue of the kindness.

Loving-kindness is a simple practice and one that can transform the way you experience the heart. As your heart’s capacity for it grows, you’ll find a great fullness of being, discover a warm kinship with all beings, and reveal the radiant heart within. When the heart leads the way, all is love, and love attracts more love.