Loving Kindness – An Alternative Version
The writings of Thich Nhat Hanh offer a different version of Loving Kindness Meditation or Metta (Pali). This version may be influenced by Buddhaghosa in Visuddhimagga (or The Path to Purification, fifth century system of The Buddha’s teachings). The 
reality of no-self, or a static, permanent and inherent self is a core teaching of Buddhism; however, humans do experience life in Samsara via their perceived self – the experiencer of events and circumstances. Sensory awareness and mental formation make our realities. It is important to know yourself well, thus it is important to go deeper and deeper into the sources of your self-experiences. Negative emotions and feelings cause great suffering; fears and internal turmoil prevent happiness. To move beyond suffering, we need to understand and experience self-compassion and self-love. Our best hope may be the regular practice of Loving Kindness Meditation, especially if we are able to feel (interoception) the words as they transform inner body feelings and mind-thoughts. Here is a version of loving kindness. Try it. I have made several of my own adjustments in wording.
May I be free from suffering, aversion, and emotional conflict.
May I be mindful of peace and affection.
May I experience the inner light of my soul and feel safe.
May I learn from the loving spirit of myself.
May I be free from all afflictions, including greed, craving, fear, anger, and negative moods.
May I practice freeing myself from the skandhas of form (body), feelings, perception, mental formations, and consciousness.
May I learn to be at peace in impermanence when such things arise.
May I liberate myself from the suffering of my own “second arrows.”
May I allow myself the inner joy of silence.
May I accept and love myself.
May I be happy.
For more information refer to Thich Nhat Hanh (2014). No Mud, No Lotus: The Art of Transforming Suffering. Parallax Press.
Anthony R. Quintiliani, PhD., LADC
From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton Sangha
Author of Mindful Happiness
suggested that addictive pain medications and surgery should be the last options for most people. I have modified and integrated body scan instructions presented by Jon Kabat-Zinn and Thich Nhat Hanh. I have also added my own body scan style and process. Kabat-Zinn noted that body scan meditations may be the most effective mindfulness meditation practice for management of physical pain. I would add that it may also help with psychological or emotional pain as well. For best results practice the body scan for 45 minutes every day. Strong practice brings better outcomes. Here are the instructions.
the neck. Notice.
rest fully. Rest in Yoga Nidra if you know how to do so. Simply be with your body and breath.
that when we die the essence but not the ego lives on into new experiences. Karma and re-birth are givens in this spiritual view. Our tissue and bones, all our atoms and molecules of body-mind decompose. Eventually we return to the earth as elements, carbon dioxide, and water. The mind is purely a biologically (bio-chemical) function of existence, of being in this world. It cannot be permanent, so neither can we. The mind is a n integration and response to experiences coming into us from our sense-doors. And the ego, well that goes away along with the rest of us. The confusion that sometimes exists about being alive in this contemporary world versus living on an another or other form/s is challenging to many people. The Buddha did not deny that we exist in this samsaric world; he placed greater emphasis, however, on our spiritual, moral, and ethical development. On his death-bed he reportedly noted to his followers that everything is transient, so personal attachment to anything (people, places, things, experiences) is not recommended. This is not nihilism, nor is it some form of adverse nothingness. He called to his followers to know their own true self, and to follow the dharma in all life’s experiences. If all things are impermanent, then so is our pain and suffering. And yes, so is our joy and happiness. When unhelpful thoughts and emotions dominate, take refuge in The Buddha, The Dharma, and The Sangha. So what does this imply in day-to-day challenges of living? Below I have noted a few Zen Buddhist practices that may be helpful to you – Buddhist or not.
“Sacred Seeing.” Lectio Divina follows specific steps as a process: lectio or reading a passage; Meditatio or meditating on the passage or image; Oratio or praying (I add – in your own way); Contemplatio or contemplation on it; and, Actio or action based on your new insights. Modified below.
learning HOW you help to cause your own emotional suffering. It enhances the view that long-term happiness is internal, and comes about via extended acute observation of how the mind works. In today’s words, we may learn to live and act via our wise mind skills, thus be happier. It easily relates to core Buddhist views on The Four Noble Truths, The Eight-Fold Path, as well as samsaric suffering by incessant attachment, desire, and craving. The main learnings are personally witnessed impermanence (arising and falling of all phenomena), dependent origination (nothing comes about by itself), and ultimately emptiness (Eastern not Western). This form of meditation has been used extensively all over the world for addictions and for people who have difficulty with action urges and emotion regulation (mainly in prisons).
relaxation, improvements in chronic pain, depression, anxiety, emotional self-regulation (anger, addictions), and spirituality.