Metta Bhavana

Metta Bhavana (मैत्री भावना) is a Buddhist meditation practice of cultivating unconditional love and goodwill toward all sentient beings. It is also known as Loving-Kindness Meditation and is one of the four Brahmaviharas (divine abodes) in Theravada Buddhism.

Overview

Metta Bhavana is a core meditation practice in Theravada Buddhism, particularly in the Vipassana tradition as taught by S.N. Goenka and other contemporary teachers. The practice involves the systematic cultivation of loving-kindness (metta) toward oneself, a loved one, a neutral person, a difficult person, and ultimately all sentient beings. The practice is described in the Metta Sutta (Sn 1.8) and is considered one of the most important practices for developing the qualities of the heart and mind.

Method

The practitioner sits in a comfortable meditative posture and begins by generating feelings of warmth and love toward oneself, using phrases such as “May I be happy, may I be free from suffering, may I be at peace.” This loving-kindness is then extended to a loved one, a neutral person, a difficult person, and finally to all sentient beings in all directions. The practice is typically performed in five stages, with each stage lasting 5-10 minutes. The practitioner cultivates the feeling of metta without expectation of return, radiating love in all directions.

Benefits and Purpose

Traditional texts claim Metta Bhavana:

• Cultivates unconditional love and goodwill
• Reduces anger, hatred, and ill-will
• Develops the four Brahmaviharas (metta, karuna, mudita, upekkha)
• Promotes emotional healing and well-being
• Is a prerequisite for deeper insight meditation

Verification Notes

• The Metta Sutta (Sn 1.8) is the primary source for the practice.
• The practice is widely taught in Theravada Buddhist traditions.
• Audited against Wikipedia (September 2026).