Mettā bhāvanā is the cultivation of loving-kindness — a warm, sincere wish for the wellbeing of ourselves and others. It softens anger, supports concentration and brings joy to daily life.
The practice
Sit comfortably and take a few calm breaths. Then silently repeat simple wishes, letting their meaning sink in:
May I be well. May I be happy.
May I be free from suffering. May I be at peace.
Traditionally, mettā is extended step by step:
- Yourself.
- A respected person or benefactor — perhaps a teacher or parent.
- A dear friend.
- A neutral person you see but do not know well.
- A difficult person (start with someone only mildly difficult).
- All beings everywhere, without limit.
If it feels difficult
It is normal for feelings not to arise at first. The intention itself is the practice. If anger comes up, return to someone easier for a while, then try again.
Read the Karaṇīya Mettā Sutta before you practise.