Metta is a Pali word meaning Loving-kindness or universal love. Anger and ill-will are common roadblocks to happiness. Metta is one of the solutions for our ill-will and anger. I understand that some anger may very well be justified but that does not mean that is helping you or others around you. Please read my post titled “Resentment” for more about justified anger.
The following is a discourse from the Karaniya Metta Sutta as translated by Acharya Buddharakkhita. They are the words of The Buddha written about 2600 years ago. I am guessing that there will be those of you who are closed-minded towards Eastern Philosophy and talk of The Buddha but please try to keep an open mind as open-mindedness is a key component of spiritual growth and happiness. Just pay attention to the words and the meaning, where they came from are unimportant.
Who seeks to promote his welfare,
Having glimpsed the state of perfect peace,
Should be able, honest and upright,
Gentle in speech, meek and not proud.
Contented, he ought to be easy to support,
Not over-busy, and simple in living.
Tranquil his senses, let him be prudent,
And not brazen, nor fawning on families.
Also, he must refrain from any action
That gives the wise reason to reprove him.
(Then let him cultivate the thought:)
May all be well and secure,
May all beings be happy!
Whatever living creatures there be,
Without exception, weak or strong,
Long, huge or middle-sized,
Or short, minute or bulky,
Whether visible or invisible,
And those living far or near,
The born and those seeking birth,
May all beings be happy!
Let none deceive or decry
His fellow anywhere;
Let none wish others harm
In resentment or in hate.
Just as with her own life
A mother shields from hurt
Her own son, her only child,
Let all-embracing thoughts
For all beings be yours.
Cultivate an all-embracing mind of love
For all throughout the universe,
In all its height, depth and breadth —
Love that is untroubled
And beyond hatred or enmity.
As you stand, walk, sit or lie,
So long as you are awake,
Pursue this awareness with your might:
It is deemed the Divine State here.
Holding no more to wrong beliefs,
With virtue and vision of the ultimate,
And having overcome all sensual desire,
Never in a womb is one born again.
Pretty cool, huh? Written so long ago yet so appropriate for the times in which we live. I’ll post more about Loving-Kindness and meditation but for now, why not print the Buddha’s words and hang them on your bathroom mirror or fridge and read them every day until they become a part of you. We can begin to practice Universal Love or Loving-kindness in our daily lives by wishing everyone who we encounter, both in person and in our thoughts, happiness and peace. Try it at every opportunity or whenever you remember to do so. It leaves me with a sense that I am doing my part in bringing a positive energy to the world. I wish you peace and happiness. 
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