Metta

Metta, often translated as loving-kindness or benevolent friendliness, is one of the four immeasurables (brahmavihāras) taught by the Buddha. It is the unconditional wish for the happiness and well-being of all beings, free from attachment, expectation, or self-interest.

Unlike ordinary affection, which is often bound by personal preference or conditions, metta extends universally. It is not limited to those we love or find agreeable, but embraces friends, strangers, enemies, and even oneself with equal care. Metta dissolves the barriers of separation, softening the heart and countering tendencies toward anger, resentment, and indifference.

In practice, metta is cultivated through formal meditation, where phrases such as “May all beings be happy; may they be free from suffering” are silently repeated and directed toward ever-widening circles of beings. Over time, this practice trains the mind to respond to others with spontaneous goodwill, even in challenging circumstances.

Metta not only benefits others but deeply transforms the practitioner. It calms the mind, reduces fear, and fosters emotional resilience. The cultivation of metta weakens the unwholesome roots of hatred and ill-will, preparing the ground for deeper insight into the nature of suffering and non-self.

Ultimately, metta reflects the awakened heart’s natural state — a boundless, impartial compassion that seeks no reward. It is both the path and the fruit of practice, expressing the profound interconnectedness of all life.

“Hatred never ceases by hatred, but by love alone is healed. This is an ancient and eternal law.”
— Dhammapada 5