This is a rare guided metta meditation offered by Thich Nhat Hanh on December 31 2009, as part of a special Dharma Talk for the New Year, encouraging us to practice loving-kindness. According to the Buddhist tradition, Thay says, love should always be directed at ourselves first before we can offer it to someone else.

You can practice on your own by listening to Thay or you can guide a friend by reading the text below:

May I be peaceful and light in my body and in my mind.

May I be safe and free from accidents.

May I be free from anger, unwholesome states of mind, fear and worries.

May I know how to look at myself with the eyes of understanding and compassion.

May I be able to recognise and touch the seeds of joy and happiness in myself.

May I learn how to nourish myself with joy each day.

May I be able to live fresh, solid and free.

May I not fall into the state of indifference or be caught in

the extremes of attachment or aversion.

May all beings be peaceful and light in their body and in their mind.

May all beings be safe and free from accidents.

May all beings be free from anger, unwholesome states of mind, fear

and worries.

May all beings know how to look at themselves with the eyes of understanding and compassion.

May all beings be able to recognise and touch the seeds of joy and happiness in themselves.

May all beings learn how to nourish themselves with joy each day.

May all beings be able to live fresh, solid and free.

May all beings not fall into the state of indifference or be caught in the extremes of attachment or aversion.