The Karaniya Metta Sutta : The Buddha's Words on Lovingkindness

Last year I had the opportunity to offer some words during the Baccalaureate Ceremony for the graduating class at Duke University. This was in the main Chapel, at least 1800 people were present made up of students, family and faculty. After President Price gave his congratulatory message, I went up to the Ambo and offered the words below ;

This is what should be done By one who is skilled in goodness, And who knows the path of peace: Let them be able and upright, Straightforward and gentle in speech, Humble and not conceited, Contented and easily satisfied, Unburdened with duties and frugal in their ways. Peaceful and calm and wise and skillful, Not proud or demanding in nature. Let them not do the slightest thing That the wise would later reprove. Wishing: In gladness and in safety, May all beings be at ease. Whatever living beings there may be; Whether they are weak or strong, omitting none, The great or the mighty, medium, short or small, The seen and the unseen, Those living near and far away, Those born and to-be-born — May all beings be at ease!

Let none deceive another, Or despise any being in any state. Let none through anger or ill-will Wish harm upon another. Even as a mother protects with her life Her child, her only child, So with a boundless heart Should one cherish all living beings; Radiating kindness over the entire world: Spreading upwards to the skies, And downwards to the depths; Outwards and unbounded, Freed from hatred and ill-will. Whether standing or walking, seated or lying down Free from drowsiness, One should sustain this recollection. This is said to be the sublime abiding. By not holding to fixed views, The pure-hearted one, having clarity of vision, Being freed from all sense desires, Is not born again into this world.

Being asked to offer a few words to the graduating class was an honor. What was more moving was the fact that I was able to share the Buddha's instructions on how to be kind.

Even though I knew this Sutta pretty well, I spent the weeks leading up to the ceremony reading it over and over, so I just about knew it by heart. But this was not the important part - as I read this over and over each word became larger and clearer. Into this short teaching the Buddha distilled all his wisdom on kindness. While some of his teachings are way too long to share in a two minute time slot, the Metta Sutta is just perfect. Not an extra word - just powerfully clear instructions.

He tells us what should be done and by who - one who is skilled in goodness and knows the path of peace.

Being able, upright and gentle in speech, and so on.

He offers us instruction in how and who and where to offer kindness.

The Buddha tells us about the four meditation postures and that we should sustain this reflection. Then he tells us the results from these practices.

Free from drowsiness, One should sustain this recollection. This is said to be the sublime abiding. By not holding to fixed views, The pure-hearted one, having clarity of vision, Being freed from all sense desires, Is not born again into this world.

This is well worth repeating and rereading. And more important than reading is embodying what the Buddha freely offered to us. Learn it well, keep it in mind and you will receive the benefits suggested.

Here is a recording of it on Insight Timer :

https://insighttimer.com/caryjbrief/guided-meditations/the-buddhas-metta-sutta-loving-kindness

and a recording of a guided meditation contemplating the Metta Sutta

https://insighttimer.com/caryjbrief/guided-meditations/metta-sutta-meditation-loving-kindness-contemplation