The following practice is based on the Nikāya Buddha’s ‘directional’ practice, which is found throughout the Nikāyas.

There is another metta practice, devised centuries after the historical Buddha’s period. It is very healing. You can find a downloadable PDF version of that here.

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To practice Metta Meditation

Sit, stand or lie, as you please. A standard sitting meditation posture might be best for being alert, yet relaxed. Establish awareness of breathing. Keep just a little (10%) of your attention for your posture and breath. Otherwise, just be yourself.

Take your time with repeating the following phrases. And, as usual, when your mind wanders or becomes forgetful, be gentle with yourself; and, when you’re calm and collected, just return to the metta phrases.

You don’t have to feel particularly positive as you do it. Just dispose yourself in this way, and the action will do its work in you. Direct your attention, with these phrases of good-will, as follows:

“Above me:
May all beings without exception, as far as space and time extend: Be safe and well.
May they have happiness, and have the causes of happiness.
May they be free from sorrow and the causes of sorrow.
May they realise the Real, the Deathless, true peace and love.”

“Below me:
May all beings without exception, as far as space and time extend: Be safe and well.
May they have happiness, and have the causes of happiness.
May they be free from sorrow and the causes of sorrow.
May they realise the Real, the Deathless, true peace and love.”

Repeat those wishes toward these directions:

“To my left…”

“To my right…”

“Before me…”

“Behind me…”

Then, in all directions:

“In all these six directions and at all points in between – in every direction:
May all beings without exception, as far as space and time extend: Be safe and well.
May they have happiness, and have the causes of happiness.
May they be free from sorrow and the causes of sorrow.
May they realise the Real, the Deathless, true peace and true love.”

Then, include yourself:

“May I be safe and well.
May I have happiness, and have the causes of happiness.
May I be free from sorrow and the causes of sorrow.
May I realise the Real, the Deathless, true peace and love.”

 

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Here is another version of the directional practice.

Whoever is kind, who lives by vow, is ethical, unassuming,
restrained and living their ultimate body, this I call a subtle person.

– Dhammapada, verse 400. Translated by Christopher J. Ash