2. Lovingkindness Meditation in
Context
• In the Buddhist tradition, the human qualities of lovingkindness,
compassion, joy, and equanimity are The Four Immeasurables.
They are also named the Four Brahmavihãras.
• These four qualities are the “immeasurables” because they are
directed towards immeasurable sentient beings with a mind free of
partiality.
• Also, these qualities are the “immeasurables” because if you practice
them, they will grow in you every day until they embrace the whole
world. You will become happier, and everyone around you will
become happier.
• The Pali word Brahma means “heavenly.” It implies “pure”, because
these four qualities are free from attachment, anger, and apathy.
3. Selected Translations of Mettã
According to the Pali Text’s Society Pali-English Dictionary, the
English translation for one of the Four Immeasurables, mettã
love, amity, sympathy, friendliness, active interest in others.
Mettã bhãvanã: cultivation or development of friendliness
(towards all living beings)
Stephen Sas has offered the word “goodwill” as an English
translation for mettã
Some authors prefer “lovingkindness” or “love” as their English
translations for mettã
4. Lovingkindness/mettã meditation
in practice
• In doing mettã practice, we gently repeat phrases that are
meaningful in terms of what we wish, first for ourselves and
then for others.
• The aspirations we articulate should be deeply felt and
somewhat enduring (not something like “May I find a good show
on television tonight”)
• Classically, there are four phrases used:
“May I be safe; may I be happy; may I be healthy; may I live with
ease”
In case you do not feel comfortable with these phrases, you can
5. Lovingkindness/mettã meditation
in practice
• Traditionally, and not necessarily in a single practice, we can
also dedicate the same mettã phrases to a benefactor, a dear
friend, a neutral person, a difficult person, and all beings.
• “mettã is a priceless treasure that enlivens us and brings us
into intimacy with ourselves and others. It is the force of love
that will lead beyond fragmentation, loneliness, and fear.”
Salzberg, Lovingkindness p. 45.
• Please understand practicing lovingkindness meditation does
not mean that everything everyone does is fine, acceptable.
From a lovingkindness perspective, when someone is doing
6. Selection of other Possible mettã
Phrases
• These are examples of common phrases for lovingkindness
practice. Feel free to choose three or four phrases from the
below, or to create your own. We encourage you to choose one
set of phrases and stick with those simple sentences for your
entire practice. The pronoun will change depending on the
context: “May I… May you… May we....”
• May I be happy and peaceful, May I be strong and healthy, May
I be safe (and protected) from inner and outer harm, May I live
with ease
• May I love myself unconditionally just as I am, May I live with
an open heart,. May whatever covers my heart be released.
7. Traditional mettã phrases
• May I be free from danger (May I be safe)
• May I be free from mental suffering (May I be happy)
• May I be free from physical suffering (May I be healthy)
• May I live with ease of well-being
Finally, as you practice mettã meditation, do not be worried
about fabricating, creating an emotion of loving-kindness,
goodwill, and so forth. Simply, gently let awareness rest both in
the phrases and in the image/s of the being/s to whom we are
dedicating these phrases.
