{In more detail} Introduction
There is a light in the mind when we love selflessly, no doubt about it. Love is what lets us see beauty. Delighting in others is a kind of enlightenment, we could say, and that light is sustenance; it brings happiness and well being to the heart and mind…
If you are interested in metta as a formal Buddhist practice, see Living in Beauty – Buddhist Loving Kindness Practice. I’m also very glad to be able to recommend the website called dharmaseed, which is a great treasure trove of audio talks on many aspects of Dharma practice.
What a time to be alive!
On this page you will find two versions of the Metta Sutta, the teaching on Loving Kindness taught by the Buddha, followed by two traditional methods for cultivating Metta, the second with some personal variations added, of course. They are essentially the same meditation.
The first method offered here I received in 1998, at a monastery in Thailand called Wat Asokaram, from a Western monk there named Phra Ingo. It uses a simple visualization.
The second method uses phrases to generate loving kindness, to guide the mind and keep it on track. These can be combined, of course, whatever works best.
Sometimes I feel like, ‘enough with words!’ At these times, just bringing an image to mind is enough to enjoy this meditation.
When we practice metta, we’re dong something very simple. We’re getting in touch with and awakening the heart’s innate capacity for love. So there’s no need to make it complicated, or to have any doubt that this is something we can all do.
Then, when it comes to using metta phrases for the cultivation of loving kindness, some teachers say that the fewer phrases the better, but this is something we can experiment with for ourselves, and see what works best for us.
Whatever method we use, I think Ajaan Pasanno explained the aim of metta practice very well when he said:
‘In reality, the cultivation of loving kindness is not the actual repeating of the words – I mean, you use those words and phrases, but it’s about the feeling, that feeling of loving kindness, the feeling of warmth, the feeling of acceptance, the feeling of openness, the feeling of the heart, including and concerned for the happiness of oneself or others, and that’s about generating the feeling.
‘In terms of meditation, it’s that – directing attention to the feeling, or emotion, that sense of kindness, well-wishing, and then finding ways to support that, and to shore that up, and allow that to become stable, and then to start to suffuse one’s own being, and then allowing that to spread out… and that requires mindfulness, and attention…”
– From the recording of the 2008 Metta Retreat, available from Abhayagiri Monastery
However we approach it, this is such a worthwhile practice. Don’t you agree?
The Buddha taught that, ‘Having seen that all beings, like ourselves, have a desire for happiness, one methodically develops loving kindness for all beings.’
This Buddhist loving kindness practice naturally leads us to what are called The Four Brahma Viharas, or Divine Abidings, of Universal Love, Compassion, Delight in the good, and Peace and balance of mind born of the strength of dedication, also called Equanimity, so I’ve also included a few verses that express this.
Enjoy! May all beings benefit!
* * *
The Metta Sutta
This is what should be done
By those who are skilled in goodness,
And who know the path of peace:
Let them be able and upright,
Straightforward and gentle in speech,
Humble and not conceited,
Contented and easily satisfied,
Unburdened with duties and frugal in their ways,
Peaceful and calm, and wise and skillful,
Not proud and demanding in nature.
Let them not do the slightest thing
That the wise would later reprove.
Wishing: in gladness and in safety,
May all beings be at ease.
Whatever living beings there may be;
Whether they are weak or strong, omitting none,
The great or the mighty, medium, short or small,
The seen and the unseen,
Those living near and far away,
Those born and to-be-born-
May all beings be at ease!
Let none deceive another,
Or despise any being in any state.
Let none through anger or ill-will
Wish harm upon another.
Even as a mother protects with her life
Her child, her only child,
So with a boundless heart
Should one cherish all living beings;
Radiating kindness over the entire world,
Spreading upward to the skies,
And downward to the depths;
Outward and unbounded,
Freed from hatred and ill-will.
Whether standing or walking, seated or lying down,
Free from drowsiness,
One should sustain this recollection.
This is said to be the sublime abiding.
By not holding to fixed views,
The pure-hearted one, having clarity of vision,
Being freed from all sense desires,
Is not born again into this world.
* * *
The Discourse On Love {Thich Nhat Hanh translation}
He or she who wants to attain peace should practice being upright, humble, and capable of using loving speech. He or she will know how to live simply and happily, with senses calmed, without being covetous and carried away by the emotions of the majority. Let him or her not do anything that will be disapproved of by the wise ones.
(And this is what he or she contemplates:)
May everyone be happy and safe, and may their hearts be filled with joy. May all living beings live in security and in Peace – beings who are frail or strong, tall or short, big or small, visible or not visible, near or far away, already born or yet to be born. May all of them dwell in perfect tranquility. Let no one do harm to anyone. Let no one put the life of anyone in danger. Let no one, out of anger or ill will, wish anyone any harm.
Just as a mother loves and protects her only child at the risk of her own life, we should cultivate Boundless Love to offer to all living beings in the entire cosmos. We should let our boundless love pervade the whole universe, above, below and across. Our love will know no obstacles, our heart will be absolutely free from hatred and enmity. Whether standing or walking, sitting or lying down, as long as we are awake, we should maintain this mindfulness of love in our own heart. This is the noblest way of living.
Free from wrong views, greed and sensual desires, living in beauty and realizing perfect understanding, those who practice Boundless Love will certainly transcend Birth and Death.
* * *
A few words about metta practice
In the centuries after the Historical Buddha taught metta, his followers developed a step by step method to cultivate loving kindness.
It uses different categories of people:
oneself
our most loved ones
friends
neutral people
those we have had some difficulty with
and all beings.
The general idea is that we begin with those it is easiest to feel love for, and go from there, patiently, and gradually.
Metta Bhavana – Loving Kindness Meditation
To begin with, I sit upright, and relax. I close my eyes and allow myself to settle, becoming more calm, relaxed and harmonious.
I let go of thoughts, feelings, and sensations.
I observe how the breath is flowing in smoothly, and flowing out easily; free and harmonious.
Now I see a wonderful sun over my head, shining with warm, golden light.
This bright light of loving-kindness is streaming throughout my entire being. I can feel it; I feel well, and I am happy.
I. First person: Now I imagine one person who I love the most.
I see the warm, golden light of loving-kindness streaming to that person.
This wonderful bright light is flowing through this person. This beloved person is surrounded by this light of higher love and kindness.
I can see the smile on their face. This beloved person feels well, and is very happy.
II. Second person: Next, I imagine one person who I like and respect.
… (as above)
III. Third person: Next I can see one person toward whom I have a neutral relationship. … (as above)
IV. Fourth person: The last person I think of is one whom I have had difficulties, or someone who I dislike. … (as above)
Now I see all four persons together, with the sun above them, and I see them all receiving the same amount of this warm golden light of loving-kindness.
They all feel well; they are all smiling, and they are all shining, and happy.
Then I let them go in peace and happiness.
Now, once more I see the warm sun above my head, and once again I am filled with feelings of happiness and well-being.
(optional:)
If necessary, at this point, I practice equanimity meditation:
Now, I allow myself to feel calm, and peaceful.
To conclude, I take a deep breath, and exhale slowly. I come back to the here and the now, and slowly open my eyes.
May all beings be happy.
* * *
Metta – loving kindness practice
Traditionally, metta practice is first done toward oneself. Then one cultivates metta for one’s parents, family, friends and benefactors, including teachers, to neutral ones, or those we don’t know, seen and unseen by us, to those we’ve had some difficulty with, and then to all beings. The general principle is that we start with what is easy, and go from there, and that we go patiently, and gradually.
In general, fewer words are better, but we should have a clear idea of what the words we use mean to us. For different people or groups, different lines may seem more appropriate to reflect on. You’re welcome to select from these, to use lines from other sources, or to write your own metta phrases. Sometimes one or two lines are enough. Here is a model. Use your intelligence and skill to adapt meditation, as you see fit. The feeling is the important thing, and the clear intention.
Phrases for metta loving kindness practice
Here are two versions of the traditional phrases that are used:
May they be happy
May they be healthy
May they be peaceful
May they live with ease
…
May they be safe
May they be healthy
May they be happy
May they know they are loved
….
Ani Tenzin Palmo offers this way of expressing metta that has a very nice rhythm to it:
May they be well and happy,
peaceful, and at their ease…
The following was offered by Ajaan Pasanno. Beginning with oneself, it can be adapted to the different categories of people.
May they be well, happy, peaceful, and prosperous.
May no harm come to them.
May no difficulties come to them.
May no problems come to them.
May they always meet with spiritual success.
May they also have the patience, courage, understanding, and determination to meet and overcome inevitable difficulties,
problems, and failures in life.
May they have the qualities that will allow them to see those through.
And here are my own phrases (slowly)
May they be entirely well and at their ease.
May they have every happiness.
May they always be safe and protected
May they always know themselves to be greatly loved and cared for
May their heart be open to all the beauty and wonder of life.
May they have all they need and wish for
May they have every blessing
May they have all of the good things that this life has to offer,
every success and all joys.
May they have happiness
May they be healthy
May they have peace,
happiness and harmony in all their relationships
May they know freedom,
the highest happiness, and fulfillment.
As I mentioned earlier, you can also write your own metta phrases – and I encourage you to do so. Make the practice your own. These are just offered as an example. You are welcomed to use whatever works best for you.
Two more traditional methods
There are many ways to develop loving kindness. Two more ways that have come down to us are the spatial extension of metta, and developing metta for different categories of people. In each case, we are aiming to gradually become more inclusive in our love.
In the spatial extension of metta, we begin with where we are physically, and extend goodwill in front of us, to the left and right, in all directions, step by step, further and further, as much as we like and feel comfortable doing. We can begin where we are sitting and extend the light of metta to those in our own room, household, building, block, neighborhood, city, state, country, continent, hemisphere, world, universe, and beyond….
Another, simple application of the spatial extension of metta can be when we look from our window, we can extend well-wishing to the people we see pass by in the street. When we go out, we can offer metta to those on public transportation, or in line at the grocery store, or to a room of people, such as at work, at the bank, at the doctor’s, or at a bar, genuinely wishing them all well.
In developing metta for different categories of people, we have a model in the suttas, and we are encouraged to be creative with it as well. We can develop kindness and well wishing for the young and old, for the rich and poor, for those near and far away; for the happy and the troubled in spirit; for those living in ease, comfort and safety, and those in difficult circumstances, and so on. We can develop this quality of care and support for people of different political views, and for those of different races, for different species and stages of development, and those who live in other worlds. Truly, there is no limit to its application.The Four Brahma Viharas
Metta practice is done step by step, through the different categories, understanding their purpose, and then all together, as taught, until one reaches the Four ‘Brahma Viharas’ – the ‘Divine Abodes’, also called the Four Limitless States. These are Universal Love, Compassion, Joy, and Equanimity, which in this context is the strength and balance of mind that comes from love.
The Four Brahma Viharas can be expressed, and reflected on in a number of ways, including this four line prayer, adapted from the Tibetan Tradition:
May all beings have happiness and the causes of happiness…
May all beings be free of suffering and the causes of suffering…
I rejoice in all that is beautiful and right in the world,
in all virtue and positive action,
and in all happiness and good fortune…
and abide in the immutable strength of love…
You may like to pause a while between practices, to allow metta the time and space to unfold.
A metta meditation, written out, and my own versions of the traditional teachings, ‘The Cultivation of Loving Kindness’, and ’The Suffusion with the Divine Abidings’ follow.
* * *
A Metta Meditation
I.
May my loved ones be completely safe
May they be healthy
May they live long
May they be happy, and at peace.
May they feel very well loved and cared for,
truly appreciated, valued and respected
May they have everything they need and wish for,
both materially and spiritually,
and May they realize perfect freedom,
the highest happiness, peace, and fulfillment…
II.
May all the precious children of this world be completely safe
May they be healthy,
May they be happy, and at peace.
May they all be very well loved and cared for, each and every one of them
May they all have everything they need and wish for,
both materially and spiritually
May they enjoy an abundance of good things in this life,
and May they all realize perfect freedom,
the highest happiness, peace, and fulfillment…
III.
May all our revered, venerable elders be completely safe
May they be healthy
May they live long
May they be happy, and at peace.
May each one of them feel loved and deeply cherished
May they each have everything they need and wish for,
and May each and every one of them realize perfect freedom,
the highest happiness, peace, and fulfillment…
IV.
{For teachers}
May all my supremely kind teachers enjoy the best of health,
May they live long
May they have an abundance of resources,
and May all their noble wishes be fulfilled.
{Jetsunma Tenzin Palmo, Ringu Tulku, Lama Lodro Rinpoche, His Holiness the Dalai Lama, Khenpo Tsewang Dongyal Rinpoche, Matthieu Ricard, Sakya Trizin, Jetsunma Chimay Luding, Lama Kunga, Khenpo Tsultrim Gyatso Rinpoche, Lama Zopa Rinpoche, Garchen Rinpoche, Bhante Gunaratana, Bhikkhu Bodhi, Payutto Bhikkhu, Piya Tan, Khenpo Sodargye, Ajahn Pasanno, Ajahn Amaro, Rav Dovber Pinson…}
V.
May I be be completely safe,
May I be healthy
May I live long
May I be happy, and at peace.
May I feel very well loved and cared for,
May I have everything I need and wish for to accomplish my aims,
and May I realize perfect freedom,
the highest happiness, peace, and fulfillment
May my life be most fruitful for living beings!
VI.
May all my dear friends be completely safe
May they be healthy
May they live long
May they be happy, and at peace.
May they all feel very well loved and cared for each and every day
May they have everything they need and wish for,
and May each one of them realize perfect freedom,
the highest happiness, peace, and fulfillment…
VII.
May all the precious animals in this world be very well cared for
May they all be safe from all harm, each and every one of them
May all their living environments be protected,
and may they all know they are loved
VIII.
May all neutral ones,
those who are known, and those who are unknown by me,
always be completely safe
May they be healthy
May the live long
May they be happy, and at peace.
May they all feel very well loved and cared for,
truly appreciated, valued and respected
May they have everything they need and wish for,
and May they all realize perfect freedom,
the highest happiness, peace, and fulfillment…
IX.
May all honored guests –
politicians, the oppressed and the oppressors, those who suffer, and those who cause suffering; those who are doing well;
those I have had difficulty with; those I have harmed, and those who have harmed me, or those close to me; those I have disrespected, rejected, or neglected, and those I have felt disrespected, rejected, or neglected me; those I have disappointed, and those who have disappointed me;
those towards whom I feel attachment, aversion, indifference, or resentment; strangers, my relatives, and friends; friends in the past, employers and co-workers, past and present; my neighbors, my teachers, my mother and sister, and myself; the one who is before me now, and the one I will meet tomorrow
May all my honored guests be completely safe
May they be healthy
May they live long
May they be happy, and at peace.
May they all know they are very well loved and cared for,
truly appreciated, valued, and respected
May they all have everything they need and wish for
May they enjoy an abundance of good things,
and May each and every one of them realize perfect freedom,
the highest happiness, peace, and fulfillment…
X.
and all beings…
young and old,
rich and poor,
male and female,
realized and ordinary people,
near and far away,
already born and to be born…
animals,
humans,
spirits,
ordained and laypeople…
family and friends,
myself, my teachers,
neutral ones, known and unknown by me,
and honored guests –
May all beings be completely safe,
May all beings be healthy
May they live long
May all beings be happy, and at peace.
May all beings feel very well loved and cared for
May they all have everything they need and wish for,
and May all beings realize perfect freedom,
the highest happiness, peace, and fulfillment…
* * *
The Cultivation of Loving Kindness
Having seen that like oneself
all beings seek for happiness,
one patiently then cultivates love for all beings
May all the precious children of this world
be entirely well and at their ease…
May I be happy, healthy, and peaceful
May I be free from suffering
May my family, friends,
neutral ones, and all honored guests
have every happiness
May they be free from all suffering
May they be free from all danger, and all difficulty
Within the boundaries of this town,
may all beings have happiness
Likewise those in other places,
in other cities, and countries,
in all places,
may they all have happiness, health and peace
All creatures and all breathing things,
all persons and all entities…
men, women and children,
the Noble Ones, the unawake,
Devas, and unhappy ones
who in the ten directions dwell –
May all beings be happy and at peace,
and may their hearts be filled with joy!
* * *
Suffusion with the Divine Abidings
{I. Loving Kindness}
I will abide
pervading the world
with loving-kindness,
all around and everywhere,
and to all as to myself
I will abide
pervading this all encompassing world
with loving-kindness,
abundant, exalted, immeasurable,
with unconditional love,
warmth, and gentleness,
gratitude,
appreciation and respect,
supreme well-wishing,
and encouragement for all!
May all beings be happy,
May they all be healthy,
May they all dwell in safety, comfort and peace,
May they all know they are loved
I will abide
pervading the world
with loving-kindness –
May all beings be entirely well
and at their ease! –
From the insects on the ground, and under the ground,
to the birds in the trees, and in the sky,
the fish in the waters,
animals,
and people everywhere,
young and old,
rich and poor,
male and female,
realized and ordinary people,
near and far away,
already born and yet to be born –
May they all be entirely well and at their ease!
May they all be safe
May they all be healthy
May they all be happy, and fulfilled
May they all know they are loved and cared for
May they have all that they need and wish for in their lives
May they all surely enjoy an abundance of good things!
All around and everywhere,
and to all as to myself –
May all have supreme happiness,
health, and peace!
I will abide
pervading this all encompassing world
with loving-kindness,
abundant, exalted, immeasurable,
with unconditional good-will,
warmth, and gentleness,
gratitude,
appreciation and respect,
supreme well-wishing,
and encouragement for all!
{II. Compassion}
I will abide
pervading the world
with compassion,
all around and everywhere,
and to all as to myself
I will abide
pervading this all encompassing world
with compassion,
abundant, exalted, immeasurable,
with a heart of complete solidarity with all those who suffer in any way,
with engagement with them
and with support and tender care
young and old,
rich and poor,
male and female,
realized and ordinary people,
near and far away,
already born and yet to be born –
May they all be free from all their suffering,
and the causes of suffering
May they all be healed
May they all be completely safe and protected
I will abide with compassion,
courage, joy,
and real strength…
{III. Joy}
I will abide
pervading the world
with a heart that rejoices in the good,
everywhere it is found,
in the arts,
in children,
in the natural world,
in myself and in others,
in teachers, and in healers,
in kind and caring people,
in cherished elders, ancestors,
family and friends
I will abide
pervading this all encompassing world
with joy and celebration
abundant, exalted, immeasurable…
{IV. The Immutable Strength of Love, also known as its Equanimity}
I will abide
pervading the world
with the immutable strength of love
stable, and dedicated
all around and everywhere,
and to all as to myself
With all people
and in every circumstance,
steadfast, loyal,
courageous, and reliable,
with the power of love’s own committed equanimity,
patience, peace and strength
I will abide
pervading the all encompassing world
with this stable, impartial love,
abundant, exalted, immeasurable,
at all times with a heart,
that is steady, and joyful,
even, and serene…