The Wonderful Practice of Mettā

The ego has taken root in our psyche. The whole mental and bodily tension is the byproduct of the ego. As mind and matter work together as an organic unity, it is therefore impossible to destroy ago merely by the act of our will. We need a different approach to solving the problem of suffering.

The key lies in the practice of mettā. Mettā works like a solvent for ego. As you build up the impressions of goodwill in your mind, the structure of ego starts dissolving. The bodily tension decreases and you feel more relaxed, alert, alive, and conscious. A new type of pleasure comes into your life. You feel it in your body.

Mettā transforms your being. You become more lovable and positive towards other beings and yourself. But this is just the beginning! The original Buddhist suttas enumerate eleven amazing benefits for one who is properly established in mettā:

Monks, for one whose awareness-release through goodwill is cultivated, developed, pursued, given a means of transport, given a grounding, steadied, consolidated, and well-undertaken, eleven benefits can be expected. Which eleven? One sleeps easily, wakes easily, dreams no evil dreams. One is dear to human beings, dear to non-human beings. The devas protect one. Neither fire, poison, nor weapons can touch one. One’s mind gains concentration quickly. One’s complexion is bright. One dies unconfused and — if penetrating no higher — is headed for a Brahmā world.

Metta Sutta

To do this practice, just sit down comfortably and start sending good wishes for all beings. “May all living beings be happy! May they be free from suffering! May they reach nibanna!” This is the way to generate mettā. You can repeat it as many times you want. As you wish happiness for other beings, you will start feeling happy! This may sound illogical but this is the law of karma.

I practice mettā with a Pali verse, that is found in Karaniya Metta sutta, and which I recite as a mantra. The verse goes like this: sabbe sattā bhavantu sukhitattā. It means, “May all beings be happy in their hearts!” It my experience, when you learn it and get used to it, the Pali mantra works better than English version. It it up to you which way of sending good wishes will you choose. In either way, the more you concentrate on recitation, the more transformative effect the practice will yield on your consciousness.

In the beginning of mettā practice, you will most likely experience a natural resistance for wishing good wishes for other beings. Be persistant! Take this condition as a personal challenge, as an obstacle to overcome on you way to enlightenment.

I’m just at the beginning stages of experiencing bodily and mental relaxation and it’s great! Please do pursue mettā in your life. Take this wonderful gift of Buddha and make your life beautiful!