beings be happy and peaceful
suffering and distress)
beings be safe and secure
fear and harm)
beings be healthy and prosperous
pain, illness, and lack)
beings live joyfully and with ease
struggle and conflict)
Bhavana: The Cultivation of Universal Loving-kindness)
excellent meditation derives from the Discourse on Loving-kindness (Metta Sutta) given by the Buddha 2600 years
ago. The loving-kindness he spoke of then is still the deepest need of the world today. The Pali word metta (maitri in Sanskrit) means
universal loving-kindness, friendliness, and goodwill free
from expectation and possessiveness.
this is not the ordinary, sensual, emotional, or sentimental kind of
love that most people commonly express. Metta has a far greater significance than this. Metta is an
all-embracing love—a sincere desire for the happiness and well-being of others. Metta is without any selectivity
select a few people we love and exclude someone we do not like, this is a lack of understanding of Metta. With
the sublime heart of love, we express care and concern for all beings through benevolent thoughts, feelings, and
words, as well as through selfless acts of kindness and generosity.
benefits of practicing this form of meditation are immense. We develop the valuable skill of concentration. We
dissolve the barriers in our hearts that create separation between ourselves and others. We transform fear and
negativity into courage and kindness, and we learn to care for and love all beings without exception.
simple yet powerful radiance of our loving-kindness brings protection from harmful influences and offers
blessings and beneficence to all it touches. Even if we do not recognize the immediate effects of our practice,
nevertheless, we should always persevere and never doubt or underestimate the power of loving-kindness!
Buddha does not offer us his teachings merely to be studied and recited. He asks us to follow and practice the
instructions so they become a reality in our awareness, in our actions, and in our ways of life. It is action,
not speculation; it is practice, not theory that really matters.
Therefore, we should not be satisfied
with the mere recitation of the Metta Sutta. We must strive to know and feel its meaning. We must allow the
teaching to suffuse our entire being, and have the heartfelt intention to bring it into full practice in our
daily lives. Cultivating the noble principles offered here in the Metta Sutta is the very essence of Buddhist
loving-kindness meditation is covered under the following headings:
In summary, this is a most beautiful and profound sutta (sutra) from Buddha Shakyamuni regarding the very heart of
Dharma: Loving-kindness. An excellent translation of the Discourse on Loving-Kindness (Karaniya Metta Sutta) is also presented; certainly inspiring enough to read every
day! In addition, the verses of the Loving-Kindness Meditation (Metta
Bhavana/Cultivation of Universal Loving-Kindness) have also been offered, along with a commentary and
instructions for practicing the Loving-Kindness meditation.
For a PDF copy of this information, click on Loving-Kindness Meditation.
For a definition and description of metta, click on metta.
Source: Used with permission from Neil Steven Cohen at Naljor
Prison Dharma Service, PO Box 1177, Mount Shasta CA 96067. (
Photo Credit: Intellimon Ltd.