A Prayer,
or rather two versions useful in different contexts,
from Miten Veniero Galvagni

A daily practice prayer meditation

Find a comfortable position and read this meditation, allowing it to enter deep inside you. Metta, in Pali language, means benevolence, friendship, loving kindness. 

May I be free from hostility. 
May I be free 
from anxiety, from fear, 
from resentment, from hatred, 
from sadness, from mistrust, 
from envy, from jealousy, 
from longing, from attachments, 
from vanity, 
from the need of being liked by others, 
from the need of feeling and appearing 
particularly special. 
But, above all, may I be free 
from judgement, from wanting to condemn myself. 
May I be free from the sense of guilt, 
so that I can finally assume
my one and only responsibility:
to be truly, totally,
peacefully myself 
without any limiting condition. 
Only then, I can be truly, 
totally, peacefully
friendly, benevolent, 
kind towards all human 
and not human living beings.

I am unique just the way I am, 
deep inside my heart, 
where the infinite light 
of unconditional love lives. 
I am unique just the way I am, 
in my body too, in my emotions, 
in my thoughts, in my behaviour, 
in the way I relate to others,
in the way I live life, 
in the way I live death. 
Of course, change for me is always possible, 
if I feel that change could be beneficial, 
if I feel that something needs to be changed. 
Anything which has been formed
Can also be transformed. 
The only thing that remains unchanged
is my nature of light.
May I wish to change, 
in a positive way
what can be changed, 
because, as it stands, 
is a source of pain for me and for others. 
May I find the strength 
to turn to someone for help, 
if I feel that I cannot make it on my own.
But before wishing to change, 
before deciding to change 
something about me that I perceive as negative,
may I have the ability to accept 
how I am. 
I could not have created the condition 
to be different than what I am today.

I am what I am
May I feel neither shame 
Nor pride about who I am.

How can I condemn myself
for what I have done?
I did what I was able to do 
According to my level of awareness at the time
and on the circumstances, sometimes mysterious, 
which surround the shape of my existence. 
What I have done in the past, 
and what I now consider a mistake, 
a sin, a failure, a fault 
towards myself or others,
might have been, instead, a positive step 
on the path of psychological and spiritual 
development for myself and others. 

May I be free from hostility 
towards myself, 
may I be friendly, benevolent, 
kind towards myself. 

Only then I can be free from hostility 
towards others and the entire world. 

Only then, I can feel benevolence
towards anyone
even those I have already hurt in different ways, 
or those I have felt hostility and resentment for and 
have spoken ill of with others. 
I have often thought about them
with hatred, resentment, envy, jealousy, dislike, 
picturing them as horrible human beings; 
maybe I have tried to forget about them, 
to strengthen the idea
that, after all, I was right, 
that I had the right to inflict those wounds; 
by doing so, I would not feel guilty, 
and I would try to hide without success
a feeling that, in fact, is still clinging on to me
and that can be laid to rest 
only through benevolence.

May I feel benevolence 
towards those who hurt me
in different ways. 
If someone has hurt me, it is because, 
at that time, 
they could not have acted any differently, 
or maybe, simply because, 
I needed to be hurt.

It is not a matter of forgiveness, 
it is a matter of awareness.
Who am I to think I am entitled to forgive, 
when I do not even know 
exactly who and what I would need to forgive, 
if not projections of my mind?
Maybe in my mind 
I see a crime, an injustice, 
where, in fact, 
if I looked at it with wisdom and awareness, 
the same crime would appear as a blessing 
for myself and others, 
a blessing disguised as tragedy, 
hidden behind what one would 
consider an unnecessary pain. 
Often, instead, 
we are simply facing a test,
a difficult test to pass
for the benefit of ourselves and others. 
However, this test can be passed and once we do it,
we are going to be rewarded 
with the gift of a higher and more 
mature understanding.

May I be free from pride 
that allows me to only see the pain 
for the wound I have received.
May I be free from hostility 
towards myself 
that allows me to only see the pain 
for the wound I have inflicted. 

May I become aware of the fact
That every type of wound
is not inflicted without a purpose, 
outside of a benevolent plan. 
A wound inflicted or received, 
can encourage everyone 
not to hurt anymore. 

May I live in benevolence, 
in friendship, in the kind attention 
towards myself 
and every other living beings
in this world and in other worlds next to us.

May I be in peace, 
free from hostility. 

Going through a difficult time 

And now, think about somebody you particularly care about; somebody who is going through a difficult and painful time. Or think about somebody with whom you have a problematic relationship. Visualize them in front of you and say this: 

May you be free from hostility. 
May you be free 
from anxiety, from fear, 
from resentment, from hatred, 
from sadness, from mistrust, 
from envy, from jealousy, 
from longing, from attachments, 
from vanity, 
from the need of being liked by others, 
from the need of feeling and appearing 
particularly special. 
But, above all, may you be free 
from judgement, from wanting to condemn yourself. 
May you be free from the sense of guilt, 
so that you can finally assume
your one and only responsibility:
to be truly, totally,
peacefully yourself 
without any limiting condition. 
Only then, you can be truly, 
totally, peacefully
friendly, benevolent, 
kind towards all human 
and not human living beings.

You are unique just the way you are, 
deep inside your heart, 
where the infinite light 
of unconditional love lives. 
You are unique just the way you are, 
in your body too, in your emotions, 
in your thoughts, in your behaviour, 
in the way you relate to others,
in the way you live life, 
in the way you live death. 
Of course, change for you is always possible, 
if you feel that change could be beneficial, 
if you feel that something needs to be changed. 
Anything which has been formed
Can also be transformed. 
The only thing that remains unchanged
is your nature of light.
May you wish to change, 
in a positive way
what can be changed, 
because, as it stands, 
is a source of pain for you and for others. 
May you find the strength 
to turn to someone for help, 
if you feel that you cannot make it on your own.
But before wishing to change, 
before deciding to change 
something about you that you perceive as negative,
may you have the ability to accept 
how you are. 
You could not have created the condition 
to be different than what you are today.

You are what you are
May you feel neither shame 
Nor pride about who you are.

How can you condemn yourself
for what you have done?
You did what you were able to do 
According to your level of awareness at the time
and on the circumstances, sometimes mysterious, 
which surround the shape of your existence. 
What you have done in the past, 
and what you now consider a mistake, 
a sin, a failure, a fault 
towards yourself or others,
might have been, instead, a positive step 
on the path of psychological and spiritual 
development for yourself and others. 

May you be free from hostility 
towards yourself, 
may you be friendly, benevolent, 
kind towards yourself. 

Only then you can be free from hostility 
towards others and the entire world. 

Only then, you can feel benevolence
towards anyone
even those you have already hurt in different ways, 
or those you have felt hostility and resentment for and 
have spoken ill of with others. 
You have often thought about them
with hatred, resentment, envy, jealousy, dislike, 
picturing them as horrible human beings; 
maybe you have tried to forget about them, 
to strengthen the idea
that, after all, you were right, 
that you had the right to inflict those wounds; 
by doing so, you would not feel guilty, 
and you would try to hide without success
a feeling that, in fact, is still clinging on to you
and that can be laid to rest 
only through benevolence.

May you feel benevolence 
towards those who hurt you
in different ways. 
If someone has hurt you, it is because, 
at that time, 
they could not have acted any differently, 
or maybe, simply because, 
You needed to be hurt.

It is not a matter of forgiveness, 
it is a matter of awareness.
Who are you to think you are entitled to forgive, 
when you do not even know 
exactly who and what you would need to forgive, 
if not projections of your mind?
Maybe in your mind 
You see a crime, an injustice, 
where, in fact, 
if you looked at it with wisdom and awareness, 
the same crime would appear as a blessing 
for yourself and others, 
a blessing disguised as tragedy, 
hidden behind what one would 
consider an unnecessary pain. 
Often, instead, 
we are simply facing a test,
a difficult test to pass
for the benefit of ourselves and others. 
However, this test can be passed and once we do it,
we are going to be rewarded 
with the gift of a higher and more 
mature understanding.

May you be free from pride 
that allows you to only see the pain 
for the wound you have received.
May you be free from hostility 
towards yourself 
that allows you to only see the pain 
for the wound you have inflicted. 

May you become aware of the fact
That every type of wound
is not inflicted without a purpose, 
outside of a benevolent plan. 
A wound inflicted or received, 
can encourage everyone 
not to hurt anymore. 

May you live in benevolence, 
in friendship, in the kind attention 
towards yourself 
and every other living beings
in this world and in other worlds next to us.

May you be in peace, 
free from hostility. 

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