Metta

Metta, from the Pali mettā meaning loving-kindness or benevolence, is a central concept in Buddhism. It denotes a broad, unconditional goodwill toward all beings and is intended to be free from attachment, ill-will, or self-interest. Metta is the Pali counterpart of the Sanskrit maitri.

In Buddhist thought, metta is one of the four Brahmavihara, or “sublime states,” alongside karuna (compassion), mudita (sympathetic joy), and upekkha (equanimity). It is regularly cultivated through formal practice, especially metta bhavana (loving-kindness meditation). The practice typically progresses from developing kindness toward oneself, then toward a close companion, a neutral person, a difficult person, and finally toward all beings without exception. Traditional well-wishing phrases often express the intention that all beings be safe, happy, and free from suffering.

Metta is taught as both an ethical stance and a practical meditation technique. In Theravada contexts it is commonly taught in monasteries and lay-focused centers and is integrated with mindfulness and meditation training. In Mahayana and Vajrayana traditions, metta is harmonized with compassion and wisdom, appearing in various sutras, tantras, and devotional practices. In contemporary settings, metta concepts are widely adopted in secular mindfulness programs as a technique to reduce reactivity, cultivate empathy, and improve social harmony, sometimes separated from explicit religious framing.

In essence, metta represents universal goodwill and a training of the heart to extend benevolence to all beings, without discrimination or expectation of return.