Mettā (Pāli: मेत्ता, Skt.: Maitrī, मैत्री) is a Pāli term meaning “loving-kindness” or “benevolence.” It is a fundamental practice in Buddhist ethics and meditation, aiming to cultivate unconditional goodwill and compassion toward oneself and all beings. Mettā is one of The Four Brahmavihāras or “divine abodes” in Buddhism, the others being करुणा Karuṇā (compassion), मुदिता Muditā (sympathetic joy), and उपेक्खा Upekkhā (equanimity).
The practice of mettā meditation involves generating feelings of warmth, kindness, and benevolence, beginning with oneself and gradually extending outward to others—family, friends, strangers, and eventually all sentient beings, including those with whom one may have conflicts. The goal is to cultivate an attitude of boundless friendliness and well-wishing without any expectation of reward or attachment.
Key Aspects of Mettā:
Cultivating Loving-Kindness: The practitioner begins by focusing on self-compassion, generating feelings of kindness toward themselves, and then extends these feelings toward others. Typical phrases used during mettā meditation are: • “May I (or others) be happy.” • “May I (or others) be healthy.” • “May I (or others) be safe.” • “May I (or others) live with ease.”
Overcoming Hatred and Ill-Will: The cultivation of mettā directly counters negative emotions like anger, hatred, and ill-will. By developing loving-kindness toward all beings, practitioners can dissolve feelings of enmity and cultivate a heart that is open and compassionate.
Mettā as a Protective Force: In traditional Buddhist belief, mettā is said to have protective qualities. It can create a mental atmosphere of positivity and safety, shielding the practitioner from harmful intentions. In the Mettā Sutta, the Buddha describes how one who practices mettā can live peacefully and be free from fear.
Boundlessness: The ultimate goal of mettā is to extend loving-kindness without limits, embracing all beings, regardless of their status, relationship to the practitioner, or actions. This is known as appamāṇa mettā, or “immeasurable loving-kindness.”
Part of the Path to Enlightenment: In Buddhist teachings, the cultivation of mettā is an essential part of the path to awakening. It purifies the mind, reduces negative mental states, and fosters the development of compassion and wisdom, helping practitioners move toward liberation from suffering.
While mettā is a core practice in Theravāda Buddhism, it is also emphasized in Mahāyāna and Vajrayāna traditions, where the cultivation of loving-kindness and compassion is essential for the realization of Buddhahood. It is often paired with karuṇā (compassion) to deepen one’s engagement with the suffering of others and to foster the wish for the happiness and well-being of all beings.
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