What is Metta and How to Implement it into Your Daily Practice

Metta practice is rooted in the belief that all beings, including ourselves, deserve love, happiness, and freedom from suffering.

Metta is a Pali word which translates to loving-kindness, friendliness or benevolence. It is an essential part of Buddhist teachings and meditation practices, and it is a powerful tool for cultivating compassion, gratitude, and inner peace.

The practice of metta involves developing positive emotions towards oneself and others, regardless of their background, race, religion, or beliefs. This practice is rooted in the belief that all beings, including ourselves, deserve love, happiness, and freedom from suffering.

Metta is not just an abstract concept or an idealistic philosophy; it is a tangible and practical approach to life. By practicing metta, we train our minds to be more loving and compassionate towards ourselves and others. We learn to let go of negative thoughts, judgments, and biases and to focus on the positive qualities and virtues of all beings. Metta helps us to create a more peaceful and harmonious world, starting from within.

Here are some simple ways to incorporate metta into your daily practice:

1. Set an intention for metta at the start of the day

Before you begin your daily activities, take a moment to set an intention for metta. You can use a simple phrase such as "May I be happy and peaceful" or "May all beings be happy and peaceful." Repeat this phrase a few times, and visualise yourself and others experiencing the qualities you are wishing for.

2. Practice metta meditation

Metta meditation is a formal practice that involves cultivating feelings of loving-kindness towards yourself, loved ones, acquaintances, and even strangers. To practice metta meditation, find a quiet place where you can sit comfortably and close your eyes. Begin by focusing on your breath and allowing your mind to settle. Then, visualise someone you love and repeat the following phrases silently to yourself: "May you be happy, may you be healthy, may you be safe, may you be peaceful." You can then extend this practice to other people in your life, and eventually to all beings. Metta meditation is a powerful tool for cultivating love and compassion towards ourselves and others.

For Vipassana meditators, you may wish to practice Anapanasati and/or Vipassana meditation for one hour and then practice metta at the end of your meditation when your mind is calm and tranquil.

3. Practice mindful metta in daily life

You don't have to wait until your formal meditation practice to cultivate metta. You can practice it in your daily life by being mindful and present in your interactions with others. When you are speaking to someone, listen attentively and try to understand their perspective. When you are doing something for someone, do it with kindness and without expecting anything in return. When you encounter someone who is angry or upset, try to see things from their point of view and respond with compassion. By practicing mindful metta, you can create more positive and meaningful connections with others.

After all we are not alone, others are going through their own pains and sufferings so let’s be kind and compassionate with each other :)

4. Cultivate gratitude

Gratitude is an essential component of metta. When we are grateful, we cultivate positive emotions towards ourselves and others, and we focus on the good things in life. To cultivate gratitude, you can start by making a list of things you are thankful for, such as your health, family, friends, or a beautiful sunset. You can also express your gratitude to others by writing a thank-you note, sending a kind message, or simply saying "thank you" when someone does something nice for you. Gratitude is a powerful antidote to negative emotions and a great way to cultivate metta.

In conclusion, metta is a powerful practice that can help us cultivate compassion, gratitude, and inner peace. By setting an intention for metta, practicing metta meditation, being mindful in daily life, and cultivating gratitude, we can create a more positive and loving world, starting from within. Metta is not just a practice for Buddhists; it is a practice for anyone who wants to live a more compassionate and fulfilling life.