Prayer — in the sense of a verbal expression of ideals and aspirations — is an important part of many religious traditions, including Buddhism, even though Buddhism has no creator God to whom we can pray.
Through expressing aspirations in words, and especially out loud, we can connect with our beliefs and ideals more deeply, helping us to hold them in our minds as we go about our daily business, and helping us to develop a stronger sense of conviction.
So in order to bring more lovingkindness, or metta, into your life, take a few minutes each day, just after you’ve awakened or perhaps just before you begin work in the morning, to recite the Metta Prayer. You can print out a PDF version and display it or keep it in your planner.
Saying words out loud make them more emotionally real for us, so if it’s possible, say the words out loud; otherwise just say them inwardly.
Read the words slowly and let them sink in so that they become your aspirations. Try sitting for a little while to let the words resonate in your heart and mind. Do this for a period of two weeks and see what difference it makes to your daily attitudes, thoughts, and emotions during that time.