mettabhavana

Metta bhavana, commonly transliterated as mettabhavana, is a Buddhist meditation practice focused on developing loving-kindness toward all beings. The term metta means benevolent goodwill or loving-kindness, while bhavana denotes cultivation or development. It is traditionally categorized as part of the four Brahmaviharas, or divine abodes, which also include compassion (karuna), sympathetic joy (mudita), and equanimity (upekkha).

Historically, metta bhavana appears in early Buddhist texts and has been elaborated in later Theravada commentaries. It is associated with sources such as the Karaniya Metta Sutta in the Sutta Pitaka and, in later centuries, with systematic instruction in the Visuddhimagga by Buddhaghosa. The practice has been maintained and taught across Buddhist traditions, including Theravada and various Mahayana schools, with regional variations in emphasis and phrasing.

The practice typically follows a graduated sequence. Practitioners begin by cultivating loving-kindness toward themselves, then extend it to a trusted person (a benefactor), a neutral person, a difficult person, and finally toward all beings. Common recurring phrases include, “May I be happy, May I be safe, May I be healthy, May I live with ease,” adapted when directing metta toward others. The practice can be done through silent repetition, visualization, or mentally projecting wishes for well-being, often over a set period such as 10 to 20 minutes.

In modern contexts, metta bhavana is taught in many Theravada monasteries, Vipassana centers, and mindfulness programs. Reported benefits in practice include increased positive affect, greater social connectedness, and improved emotional regulation, though experiences vary. Some practitioners note that working with difficult persons can require a cautious and gradual approach.