Mettā bhāvanā is the practice of developing loving-kindness that is unconditional, non-selective, and free from expectation. It is not the ordinary human love based on attachment, but a pure quality of mind that wishes well-being for all beings equally. This kindness is boundless (appamaññā) – it is not limited to those we like or feel close to.
The practice of mettā gradually transforms the mind. When anger, resentment, or past hurt are present, they continue to condition suffering. Loving-kindness acts as a natural antidote—not by suppressing these states, but by gently dissolving them. As the Buddha taught:
Truly, hatred never ceases through hatred in this world;
Through love alone it ceases.
This is an ancient law.
(Dhammapada v.5)
In this way, mettā is not only a meditation practice, but also a way of living in harmony.
We begin with ourselves. Sit quietly and bring attention to yourself just as you are. There is no need to judge or change anything. Recognize the natural wish to be happy and safe. Then, gently begin to offer yourself sincere wishes:
May I be free from anger and ill will.
May I be free from fear and anxiety.
May I be free from suffering and pain.
May I be happy and peaceful.
May I live in harmony.
The words themselves are not the essence—the important thing is the gradual opening of the heart. If resistance or doubt arises, simply notice it with patience. The practice is not about perfection, but about returning again and again to kindness.
As this quality begins to grow, we extend it outward. First to those close to us—family, friends, teachers. Then to those who are suffering or in difficulty. And finally to all beings, without exception:
May all beings be free from anger and ill will.
May all beings be free from fear and anxiety.
May all beings be happy and peaceful.
May all beings live in harmony.
Through this practice, we gradually dissolve the boundary between “self” and “others.” What we wish for ourselves, we wish equally for all beings. Loving-kindness becomes a natural state of mind, independent of conditions.
Mettā can be practiced at any time during the day—not only in formal meditation, but in daily life situations. When difficulties arise in relationships or strong emotions appear, we return to this practice. First, we establish kindness toward ourselves, and then extend it to others. In this way, we learn to respond with awareness rather than habit.
Even short but regular practice has a deep impact. It can also naturally conclude a meditation session, as a way of sharing the peace and well-being that has been developed.
In conclusion, we invite you to explore this practice more deeply. More detailed texts and further inspiration can be found below, within the teachings of various teachers.
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Venerable Rewata Dhamma Sayadaw - from the book Emptying the Rose-Apple Seat read more >
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Venerable Kaṭukurunde Ñāṇananda - Deliverance of Heart read more >
- On Mettā Practice and Meditation - read more >
- Mettā a karuṇā - Loving-kindness and compassion - read more >
- Establishing Loving-Kindness and Compassion - read more >
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