Training a non-hostile heart

Mettā Meditation

How do I practise loving-kindness when warmth does not arise naturally?

Direct Answer: Mettā is an intention of goodwill cultivated through repetition, attention, and conduct; it need not begin as a strong emotion.

1. Self → 2. Friend → 3. Neutral → 4. All beings
Mettā Meditation · contemplative map · lightofdharma.org/topics/metta-meditation

Fuller teaching

Begin with a person or phrase that makes goodwill accessible, then widen the field gradually. The practice does not require approving harmful behavior or abandoning boundaries.

The Karaṇīya Mettā Sutta joins meditation with ethical qualities: contentment, gentleness, humility, and wishing safety for beings without exception.

Canonical source

Karaṇīya Mettā Sutta · Sn 1.8 — A canonical aspiration and widely used chanting text.

Four widening circles

  1. Offer goodwill to yourself or an easy benefactor.
  2. Include a trusted person.
  3. Include a neutral person.
  4. Widen toward all beings without forcing sentiment.

Related terminology

Structured learning path

  1. Chanting guide
  2. Treasury text

Continue with established sources

Further reading

Open complete translations and specialist reference material for deeper study.