Metta Meditation / Loving-Kindness Prayer

Lesson Overview

In this lesson, we introduce the topic of metta, and describe Metta Meditation, also known as the Loving-Kindness Prayer.

Objective

Become knowledgeable about Metta Meditation.

Description

Explain the origins and meaning of “metta” and describe the intention of the word in a way that differentiates it from a feeling or wish that is passive in nature. Clarify how the practice of metta is different from trying to “be nice” and what qualities of love it’s said to develop. Define Metta Meditation, describe for whom each round of the prayer is dedicated and note the part of the body the practitioner focuses on. List the benefits said to result from Metta Meditation and describe some common issues that may arise during the practice as well as ways you might you respond to them.

About Metta

In Pali (the language of Buddhist texts) “metta” means loving-kindness. In Sanskrit, a word with a similar meaning is “maitri.”

The Pali word metta is a multi-significant term meaning loving-kindness, friendliness, goodwill, benevolence, fellowship, amity, concord, inoffensiveness and non-violence… True metta is devoid of self-interest. It evokes within a warm-hearted feeling of fellowship, sympathy and love, which grows boundless with practice and overcomes all social, religious, racial, political and economic barriers. Metta is indeed a universal, unselfish and all-embracing love.  — Acharya Buddharakkhita

A key point in understanding the meaning of the word metta and the intention behind the practice is that in this use, loving-kindness is not a feeling one might have. Rather, it’s something cultivated through practice. As noted below, this is not the same as trying to “be nice.”

The classic explanation is that Metta is a wish for all beings to be happy, and Karuna is a wish for all beings to be free from suffering. Wish is probably not the right word, though, because wishing seems passive. It might be more accurate to say directing one’s attention or concern to the happiness or suffering of others. Developing loving kindness is essential to doing away with the self-clinging that binds us to suffering (dukkha). Metta is the antidote to selfishness, anger, and fear… Being “nice” often is about self-preservation and maintaining a sense of belonging in a group. We are “nice” because we want people to like us, or at least not get angry with us. There’s nothing wrong with being nice, most of the time, but it’s not the same thing as loving kindness… As long as your “practice” is about you being a nice person, you are just play-acting. This may seem paradoxical, but unselfishness begins by gaining insight into yourself and understanding the source of your ill will, irritations, and insensitivity. — Barbara O’Brien, ThoughtCo