http://www.youtube.com/watch?v=YOlXd-WVNwo
Discourse on loving kindness
Pali
Karaṇīyamatthakusalena, yanta santaṃ padaṃ abhisamecca;
Sakko ujū ca suhujū [sūjū (sī.)] ca, sūvaco cassa mudu anatim�nī.
Santussako ca subharo ca, appakicco ca sallahukavutti;
Santindriyo ca nipako ca, appagabbho kulesvananugiddho.
Na ca khuddamÄ�care kiñci, yena viññÅ« pare upavadeyyuṃ;
Sukhino va khemino hontu, sabbasatt� [sabbe satt� (sī. sy�.)] bhavantu sukhitatt�.
Ye keci p�ṇabhūtatthi, tas� v� th�var� vanavases�;
Dīgh� v� ye va mahant� [mahanta (?)], majjhim� rassak� aṇukathūl�.
Diá¹á¹hÄ� vÄ� ye va adiá¹á¹hÄ� [adiá¹á¹ha (?)], ye va [ye ca (sÄ«. syÄ�. kaṃ. pÄ«.)] dÅ«re vasanti avidÅ«re;
Bhūt� va sambhavesī va [bhūt� v� sambhavesī v� (sy�. kaṃ. pī. ka.)], sabbasatt� bhavantu sukhitatt�.
Na paro paraṃ nikubbetha, nÄ�timaññetha katthaci na kañci [naṃ kañci (sÄ«. pÄ«.), naṃ kiñci (syÄ�.), na kiñci (ka.)];
ByÄ�rosanÄ� paá¹ighasaññÄ�, nÄ�ññamaññassa dukkhamiccheyya.
M�t� yath� niyaṃ puttam�yus� ekaputtamanurakkhe;
Evampi sabbabhūtesu, m�nasaṃ bh�vaye aparim�ṇaṃ.
Mettañca sabbalokasmi, mÄ�nasaṃ bhÄ�vaye aparimÄ�ṇaṃ;
Uddhaṃ adho ca tiriyañca, asambÄ�dhaṃ averamasapattaṃ.
Tiá¹á¹haṃ caraṃ nisinno va [vÄ� (sÄ«. syÄ�. kaṃ. pÄ«.)], sayÄ�no yÄ�vatÄ�ssa vitamiddho [vigatamiddo (bahÅ«su)];
Etaṃ satiṃ adhiá¹á¹heyya, brahmametaṃ vihÄ�ramidhamÄ�hu.
Diá¹á¹hiñca anupaggamma, sÄ«lavÄ� dassanena sampanno;
K�mesu vinaya [vineyya (sī. sy�. pī.)] gedhaṃ, na hi j�tuggabbhaseyya punaretīti.
English
This is to be done by one skilled in aims
who wants to break through to the state of peace:
Be capable, upright, & straightforward,
easy to instruct, gentle, & not conceited,
content & easy to support,
with few duties, living lightly,
with peaceful faculties, masterful,
modest, & no greed for supporters.
Do not do the slightest thing
that the wise would later censure.
Think: Happy, at rest,
may all beings be happy at heart.
Whatever beings there may be,
weak or strong, without exception,
long, large,
middling, short,
subtle, blatant,
seen & unseen,
near & far,
born & seeking birth:
May all beings be happy at heart.
Let no one deceive another
or despise anyone anywhere,
or through anger or irritation
wish for another to suffer.
As a mother would risk her life
to protect her child, her only child,
even so should one cultivate a limitless heart
with regard to all beings.
With good will for the entire cosmos,
cultivate a limitless heart:
Above, below, & all around,
unobstructed, without enmity or hate.
Whether standing, walking,
sitting, or lying down,
as long as one is alert,
one should be resolved on this mindfulness.
This is called a sublime abiding
here & now.
Not taken with views,
but virtuous & consummate in vision,
having subdued desire for sensual pleasures,
one never again
will lie in the womb.