Metta

Metta is the Pali word for great or boundless friendliness, or more commonly, loving-kindness.  Metta practice guides and inclines the heart toward goodwill and kindness through the intentional offering of blessings and wishing well for ourselves and others; for those we hold most dear, for those we find difficult, and for those we don't even know. It habituates the heart and mind towards kindness and generosity, and brings out the naturally wise and compassionate heart. It is said that this kind of goodwill is like a gentle rain falling indiscriminately over everything.

Metta Sutta; The Buddha's Words on Loving-Kindness

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.


In formal meditation practice, one recites metta phrases silently as blessings, intentions or resolves. It can be helpful to visualize yourself (or the person or people to whom you're offering metta) feeling contented, peaceful, and happy while saying the phrases.  It can also be helpful to put one hand over the heart center while keeping the image in mind and saying the metta phrases. This connects the mind and heart directly to the intention of the practice. Try gently smiling, too. It relaxes the body. As Sylvia Boorstein says, "Practicing metta is like casting a spell of kindness and it sweetens your disposition."

Common Metta Phrases

May I/you be peaceful and happy
May I/you be safe and protected
May I/you be healthy and strong
May my/your life unfold with ease

Or:

May I/you be contented and pleased
May I/you be protected and safe
May I/you be gentle and kind
May I/you meet this moment with ease

Some Compassion Phrases helpful for pain and difficulty

May the painful sensations find ease and peace
May I be with this pain gently and kindly
May the pain find the space to release and dissolve