This text is a translation of the Metta Sutta, from the Sutta-Nipata:

This is what should be done by those who are wise, who seek the good, and who know the meaning of the place of peace:  Let them be strenuous, upright, and truly straight, without conceit of self, easily contented and joyous, free of cares.

Let them not be submerged by the things of the world.  Let them not take upon themselves the burden of worldly goods.  Let their senses be controlled.  Let them be wise but not puffed up, and let them not desire great possessions, even for their family.

Let them do nothing that is mean or that the wise would reprove.  May all beings be happy and at their ease!  May they be joyous and live in safety!

All beings, whether weak or strong, omitting none; in high, middle, or low realms of existence; small or great, visible or invisible, near or far away, born or to be born, may all beings be happy and at their ease!

Let none deceive another, or despise any being in any state!  Let none by anger or ill will wish harm to another!

Even as a mother watches over and protects her child, her only child, so with a boundless mind should one cherish all living beings, radiating friendliness over the entire world — above, below, and all around without limit — cultivating a boundless good will towards the entire world, uncramped, free from ill will or enmity.

Standing or walking, sitting or lying down, during all their waking hours, let them establish this mindfulness of good will, which is called the highest state!

Abandoning vain discussions, having a clear vision, free from sense appetites, they who are made perfect will never again know rebirth.

Once a month, I join my dharma friends and together we chant this short text, with the wish that those who are ill physically or mentally may experience relief from the tight claustrophic sensation that any illness creates.

We met today, auspiciously on Easter Sunday, as well as the anniversary of the death of Martin Luther King and the death of my teacher’s father, Chogyam Trungpa Rinpoche.

All three men taught to love, rather than hate.  That only love dispels hatred.

A valuable teaching in light of a weeks worth of watching two groups with utterly different perspectives of what is.

Several times, during the week I would catch myself as I became enraged or started to entertain thoughts of hatred.

This practice helps me to regain my trust that we are all basically good.  And what clouds or hides that  is quite simply – ignorance.

I now have faces and speech to some of those locked tightly within a prison of deception and illusion.  It will make it easier for me to hold them in my thoughts and wish for each of them that they be free of suffering and be happy.