Buddha's Words on Metta (Loving-kindness) Meditation and its Benefits

There are plenty of instructions by meditation teachers about how to practise Metta (loving-kindness) meditation. But what are the actual words of Buddha on it?

I have posted here two scriptures on Metta meditation and its benefits spoken by the Buddha. The two suttas are Karaniya Metta Sutta (Good Will) & Metta (Mettanisamsa) Sutta (Discourse on Advantages of Loving-kindness).

In addition, you can find the chant of the Karaniya Metta Sutta in the ancient Pali language in which Buddha's words was recorded. I personally find that softly playing the chant continuously gives me a calm, nice feeling. There is also an audio instruction mp3 which you can listen and follow to practise on your own.

~UnawakenOne~


Karaniya Metta Sutta
Good Will
Translated from the Pali by
Thanissaro Bhikkhu

This is to be done by one skilled in aims
who wants to break through to the state of peace:
Be capable, upright, & straightforward,
easy to instruct, gentle, & not conceited,
content & easy to support,
with few duties, living lightly,
with peaceful faculties, masterful,
modest, & no greed for supporters.

Do not do the slightest thing
that the wise would later censure.

Think: Happy, at rest,
may all beings be happy at heart.
Whatever beings there may be,
weak or strong, without exception,
long, large,
middling, short,
subtle, blatant,
seen & unseen,
near & far,
born & seeking birth:
May all beings be happy at heart.

Let no one deceive another
or despise anyone anywhere,
or through anger or irritation
wish for another to suffer.

As a mother would risk her life
to protect her child, her only child,
even so should one cultivate a limitless heart
with regard to all beings.
With good will for the entire cosmos,
cultivate a limitless heart:
Above, below, & all around,
unobstructed, without enmity or hate.
Whether standing, walking,
sitting, or lying down,
as long as one is alert,
one should be resolved on this mindfulness.
This is called a sublime abiding
here & now.

Not taken with views,
but virtuous & consummate in vision,
having subdued desire for sensual pleasures,
one never again
will lie in the womb.

(Text source: http://www.accesstoinsight.org/tipitaka/kn/snp/snp.1.08.than.html)

Metta (Mettanisamsa) Sutta
Discourse on Advantages of Loving-kindness
Translated from the Pali by
Piyadassi Thera

Thus have I heard:

On one occasion the Blessed One was living near Savatthi at Jetavana at Anathapindika's monastery. Then he addressed the monks saying, "Monks." — "Venerable Sir," said the monks, by way of reply. The Blessed One then spoke as follows:

"Monks, eleven advantages are to be expected from the release (deliverance) of heart by familiarizing oneself with thoughts of loving-kindness (metta), by the cultivation of loving-kindness, by constantly increasing these thoughts, by regarding loving-kindness as a vehicle (of expression), and also as something to be treasured, by living in conformity with these thoughts, by putting these ideas into practice, and by establishing them. What are the eleven?

1. "He sleeps in comfort. 2. He awakes in comfort. 3. He sees no evil dreams. 4. He is dear to human beings. 5. He is dear to non-human beings. 6. Devas (gods) protect him. 7. Fire, poison, and sword cannot touch him. 8. His mind can concentrate quickly. 9. His countenance is serene. 10. He dies without being confused in mind. 11. If he fails to attain arahantship (the highest sanctity) here and now, he will be reborn in the brahma-world.

"These eleven advantages, monks, are to be expected from the release of heart by familiarizing oneself with thoughts of loving-kindness, by cultivation of loving-kindness, by constantly increasing these thoughts, by regarding loving-kindness as a vehicle (of expression), and also as something to be treasured, by living in conformity with these thoughts, by putting these ideas into practice and by establishing them."

So said the Blessed One. Those monks rejoiced at the words of the Blessed One.

(Text source: http://www.accesstoinsight.org/tipitaka/an/an11/an11.016.piya.html)

Metta Goodies

Commentary on Metta Sutta by U Nandiya

Loving-Kindness Meditation by Ven Sujiva (PDF format) (Taken from Buddhanet, this is a good comprehensive explanation on Metta Meditation for those who want to know more about it.)

Pali-English Translation of the Metta Sutta, and verse-by-verse explanation by Bhikkhu Pesala

Pali Chant of Metta Sutta by Venerable Indaratana Maha Thera Taken from Buddhanet

Meditation audio instruction given by Gil Fronsdal
Taken from www.audiodharma.org/

Metta Meditation for kids

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This is a nice contribution, I want to share my reflections and experiences too!

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