This is linked from the last Dhamma Letters No. 117 and No. 118. 

Metta Bhavana is to have unconditionally benevolent hearts toward all beings, including oneself. It starts with forgiveness. If you can't forgive your own faults and the faults of others unconditionally, this loving-kindness will be limited. Therefore, cultivate loving-kindness towards yourself first. This is the opposite of nourishing the ego. Start by observing your body and mind, and letting go of tension. When you are full of loving-kindness towards yourself, respect and loving-kindness for others will already be with you.

◆ Forgiveness

If I have wronged myself or another person by body, speech, or mind (thought), I seek forgiveness so that I can live in peace and happiness.

​If someone has done me wrong by body, speech, or thought, I forgive them so that they may live in peace and happiness.

​◆ Practice Metta (Loving-Kindness)

I wish you comfort, happiness, and peace.

Just as I wish for comfort, happiness, and peace, I wish all beings to be comfortable, happy, and peaceful.

May I be free from malice.

Just as I wish to be freed from malice, so may all beings be freed from malice.

May I be free from mental and physical pain.

Just as I pray for relief from mental and physical pain, I pray for all beings to be free from mental and physical pain.

I wish you a peaceful and happy life.

Just as I wish to live in peace and happiness, I wish all beings to live in peace and happiness.

With Metta,

Ayyā Kosallā Vipassinī
Edited by Euna Bonovich 

If you have any questions related to dhamma & meditation, please feel free to ask. You can reach Ayya Kosalla directly at Bhikkhuni.Kosalla@gmail.com. 

법에 대한 질문이 있으신 분은 위의 이메일 주소로 질문을 남겨주세요.

위빠사나명상의 마음관찰에 대한 논문을 한글 원본으로 읽고 싶으신 분은 클릭해서 다운로드 받을 수 있습니다. (네이버에 PDF 첨부)

The Korean Dhamma Letter is here 담마레터.

Bhikkuni Kosalla Vipassini resides in Mahabodhi Meditation Vihara in Arizona, USA. Donations are gratefully accepted, whether you provide needed requisites for the monastic, or offer funds. If you are inspired to donate, you may do so.

Mahabodhi Meditation Vihara: P.O. Box 27611 Scottsdale, AZ 85255-9998 Contact: mahabmedi@gmail.com

All donations to the Mahabodhi Meditation Vihara are tax-deductible in the United States in accordance with IRS code section 501(c)(3) EIN 92-1744707. To request a receipt for your donation, please e-mail mahabmedi@gmail.com

Buddha Sāsanaṁ Ciraṁ Tiṭṭhatu! 
May the Buddha’s teachings last a long time!

​Bhavatu Sabba Sotiṁ ca Maṅgalaṁ ca!!  
May everyone be led on the path of peace and blessing!!

Sādhu Sādhu Sādhu !