mettaðra

Mettaðra is a term derived from the Pali language, a Middle Indo-Aryan language spoken in ancient India. It is a compound word formed from "metta," meaning loving-kindness, benevolence, or friendship, and "bhāvanā," which translates to cultivation, development, or meditation. Therefore, mettaðra literally translates to the cultivation of loving-kindness.

This practice is a core meditation technique within Theravada Buddhism, though variations exist in other Buddhist traditions. The primary aim of mettaðra is to develop a warmhearted, selfless, and unconditional feeling of goodwill towards oneself and all other beings. It is often practiced by systematically extending this feeling, starting with oneself, then moving to loved ones, neutral persons, difficult persons, and finally encompassing all sentient creatures without exception.

The meditation typically involves silently repeating specific phrases that express wishes for well-being, happiness, and freedom from suffering for oneself and others. Examples of such phrases include "May I be well," "May I be happy," "May I be free from suffering," and similar sentiments directed outward.

Mettaðra is believed to have numerous benefits, both psychological and spiritual. It is thought to reduce anger, resentment, and ill will, foster compassion and empathy, improve interpersonal relationships, and promote a sense of inner peace and contentment. It is considered a powerful antidote to negative emotions and a pathway to developing a more positive and ethical disposition. Beyond its therapeutic effects, mettaðra is also understood as a crucial element in the Buddhist path to enlightenment, as it helps to purify the mind and cultivate the wisdom and compassion necessary for liberation.