The metta prayer is a deeply transformative practice designed to cultivate compassion, empathy, and unconditional love for oneself and others.
In this article, you'll learn about the origin of this meditation plus the metta prayer script and the words to a few of my favorite sacred loving-kindness meditations and mantras.
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What is the metta prayer?
The Metta Prayer, also known as the Loving-kindness Meditation, is a traditional Buddhist meditation practice that aims to cultivate unconditional love and compassion.
Unlike traditional meditation, which involves observing one's thoughts, the metta prayer focuses on spreading love, happiness, health, peace, and freedom.
The metta prayer is a simple but profound mantra. Although there are adaptations to it, the original Buddhist Metta Prayer is below.
Metta prayer origin
The term metta appears in many ancient texts, including the Kakacupama Sutta and Karaniya Metta Sutta.
The word ‘metta' in Pali, a language closely related to Sanskrit, means positive energy and kindness toward others or loving-kindness toward others, which is why the metta prayer is also called loving kindness meditation.
Buddhists have practiced this type of meditation for thousands of years. However, some scholars would say that the Buddha did not claim the creation of the metta meditation or the three other concepts associated with Brahmavihara.
In Buddhism, there are four virtues that are known as the four immeasurables, or Brahamvihara. These four qualities expand our capacity for experience. The four virtues are:
- mettā (love)
- karuṇā (compassion)
- muditā (empathetic joy)
- upekkhā (equanimity)
Metta prayer script
The metta prayer script guides practitioners through specific phrases, beginning with self-compassion and extending outward to friends, acquaintances, and even those with whom one has conflicts. It goes like this:
My heart fills with loving kindness. I love myself. May I be happy. May I be well. May I be peaceful. May I be free.
May all beings in my vicinity be happy. May they be well. May they be peaceful. May they be free.
May all beings in my city be happy. May they be well. May they be peaceful. May they be free.
May all beings in my state be happy. May they be well. May they be peaceful. May they be free.
May all beings in my country be happy. May they be well. May they be peaceful. May they be free.
May all beings on my continent be happy. May they be well. May they be peaceful. May they be free.
May all beings in my hemisphere be happy. May they be well. May they be peaceful. May they be free.
May all beings on planet Earth be happy. May they be well. May they be peaceful. May they be free.
May my parents be happy. May they be well. May they be peaceful. May they be free.
May all my friends be happy. May they be well. May they be peaceful. May they be free.
May all my enemies be happy. May they be well. May they be peaceful. May they be free.
May all beings in the Universe be happy. May they be well. May they be peaceful. May they be free.
If I have hurt anyone, knowingly or unknowingly in thought, word or deed, I ask for their forgiveness.
If anyone has hurt me, knowingly or unknowingly in thought, word or deed, I extend my forgiveness.
Loving-kindness mantras to complement the metta prayer
Loving-kindness mantras are powerful affirmations that cultivate compassion and unconditional love towards oneself and others.
These mantras, often simple phrases or sentences, are repeated to generate feelings of kindness and empathy, breaking down barriers of anger and resentment. Here are a few loving-kindness mantras I like that is similar to the above Buddhist prayer but shorter:
May all beings be peaceful
May all beings be happy
May all beings be safe
May all beings awaken to the light
Of their true nature
May all beings be free
May you live with ease, may you be happy, may you be free from pain.
Just as I wish to, may you also live with ease and happiness.
Just as I wish to, may you live with ease, happiness, and good health.
How to practice the metta prayer & loving kindness mantras
One effective way to practice loving-kindness mantras is to visualize a person in your mind and direct your intention to that person. Repeat your blessings (or mantras) to that person three times, and then release the person from your thoughts in peace.
The metta prayer is a bit different because it's not a short mantra, so you wouldn't repeat it three times. One time per sitting is a powerful way to share your blessing.
Takeaway on the metta prayer
The metta prayer and loving-kindness meditations are profound practices that can significantly enhance your emotional and spiritual well-being and that of those to whom you send the mantras. Incorporating the Metta Prayer, or Loving-Kindness Meditation, into your daily routine can profoundly enhance your emotional well-being and interpersonal relationships.
FAQ about the metta prayer
What is the mantra for loving-kindness?
There are many variations of the mantra for loving-kindness, this is one of them, “May you be happy, healthy, safe and live with ease.”
What is the Buddhist mantra for happiness?
Om Mani Padme Hum. Known as the Compassion Mantra, or the Jewel in the Lotus.
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