“The practicing of loving-kindness toward one’s enemy is the ultimate test of one’s own spiritual attainment.”–the 13th Dalai Lama
Metta is a profound way of thinking and behavior that anyone can do. It does not require obscure techniques nor exclusive study. Metta is a Pali word that means benevolence, goodwill, and loving-kindness. Metta is altruistic desire for the happiness and well-being of all living beings–including oneself. It is described as universal friendliness and love without attachment.
Besides a state of mind, Metta is a practice one cultivates through meditation or contemplation. It shows up as a mantra such as: “May all beings be free from suffering.” and “May everyone feel joy.” These mantras give us uplifting feelings and calm the emotions. We are better able to filter out greed and jealousy when we employ Metta.
With Metta, our perception of life takes on a global sense of beauty that is boundless and unconditional. The mind becomes expansive and more free.
Metta takes its place in Eastern wisdom traditions along with compassion, empathetic joy, and equanimity. The regular practice and cultivation of these four “sublime states” allows peace of mind and unconditional love to arise from within.
Genuine Metta is done unselfishly. We generate it within our mind and direct it towards others. It is a parallel trait with compassion. The two states intersect and strengthen each other. Metta is all-encompassing in that our attention and concern expand to unconditional love of all living beings.
The meditative practice of Metta is simple. Begin with offering loving-kindness to yourself–this centers the mind and brings a peaceful state of mind. We then enlarge our vision to people in our family and friends circle. Next, we envision loving-kindness enveloping people we usually regard with indifference–people in general. Then we offer Metta to people who annoy us such as adversaries. Finally, we visualize the warmth of Metta shining its light onto all beings.
Imagine yourself as a font of kindness and love–it flows throughout your being. Drink it in and enliven yourself. You feel the abundance of joyful love so much that it radiates from your core. The sharing of Metta soon becomes automatic. People sense it without you needing to verbally announce its presence.
That’s all there is to it. Yet within its simplicity we find profundity and great joy. Metta is a practice and a state of mind that benefits everyone.
Namaste
The Blue Jay of Happiness quotes the 19th century Iranian religious teacher who founded Baháʼí Faith, Bahá’u’lláh. “Do not be content with showing friendship in words alone, let your heart burn with loving kindness for all who may cross your path.”










