The Karaniya Metta Sutta is a well-known Buddhist discourse that focuses on the practice of metta, or loving-kindness. This sutta, also known as the Discourse on Loving-Kindness, is one of the most widely recited and studied texts in the Buddhist canon.
The sutta begins with the Buddha stating that one should cultivate loving-kindness towards all beings, both near and far, and that one should not hold any grudges or ill will towards anyone. The Buddha then outlines a series of practices that can help one cultivate metta, such as practicing mindfulness, being patient and kind, and being generous.
The sutta also provides a series of verses that can be recited as a way to cultivate loving-kindness towards oneself and others. These verses are as follows:
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 practicing the teachings of the Karaniya Metta Sutta, one can cultivate a sense of loving-kindness and compassion towards oneself and others. This can help to reduce feelings of anger, resentment, and hatred, and can lead to a greater sense of inner peace and happiness. By reciting the verses of the sutta, one can also develop a sense of connection and unity with all beings, and cultivate a sense of boundless love and compassion.