“May all mother sentient beings, boundless as the sky, have happiness and the causes of happiness.
May they be free from suffering and the causes of suffering.
May they never be separated from the happiness that is free from suffering.
May they rest in equanimity, free from attachment and aversion.”
This is the recitation and practice of the Four Immeasurables. According to the Buddha’s teachings, all sentient beings have, at some point in the infinite cycle of rebirths, been our mothers—nurturing us with care, patience, and unconditional love, even to the point of sacrificing their own lives for our sake.
If this perspective is difficult to relate to, think of someone who is very dear to you—your closest friend, relative, or child. Then, extend that same heartfelt connection to all sentient beings. This is a method to reflect on the kindness we have received and to nurture a vast, compassionate heart.
Boundless as the Sky
This phrase alone is powerful—it lifts us beyond our limited self-centered views and narrow thinking. Like the endless sky, sentient beings are countless and without limit. Just contemplating this inspires us to develop a vast and open mind.
Each line of the prayer corresponds to one of the Four Immeasurable Thoughts:
- Loving-kindness
- Compassion
- Empathetic joy
- Equanimity
Whether we follow a Dharma path or not, practicing these four is essential. They transform the mind and environment, helping us create peace within ourselves and with others.
These Four Immeasurables are both the path and the goal of our spiritual journey. The prayer format helps us carry these thoughts with us always—not just during meditation or study, but in every moment. For instance, if you face someone you dislike, silently repeat this prayer to awaken kindness and understanding in your heart.
Loving-Kindness
We begin with loving-kindness. Ordinarily, our love is conditional—it’s often limited to those we like or are close to. But true loving-kindness is altruistic, reaching all beings equally, even those we dislike or find difficult.
Cultivating such boundless love forms the foundation for realizing mahamudra, the great seal that is beyond center and boundary. With all beings as the support for our practice, the effects can be transformational. Just as medicine can be made from poison, even weapons can become flowers through the power of such a mind.
When I find joy in overcoming my own suffering, I naturally wish the same for others. Just as I desire happiness and its causes, so do all sentient beings. Through loving-kindness, I wish and pray that they, too, may attain this joy and the causes that bring it.
It’s important to remember that we’re not only wishing for happiness, but also for the causes of happiness—virtuous actions, positive thoughts, and ethical behavior. We grow by learning what those causes are and how to cultivate them in daily life.
Compassion
The second Immeasurable is compassion. All sentient beings wish for happiness, yet they suffer without rest. Compassion is the deep wish to free them not just from suffering, but also from its causes.
When we witness suffering—be it in people facing despair, poverty, or even those lost in destructive habits—it is compassion that urges us to respond. Some beings, in their suffering and confusion, may even cause harm to others or themselves. But instead of turning away, we recognize that those who act harmfully are also deeply hurting. They are victims of their own negative actions.
True compassion extends even to those who make mistakes. We’re not condoning the harmful act—we’re acknowledging the suffering that causes it. If possible, we can kindly guide them. If not, we offer prayers and aspirations that they may awaken to wisdom one day.
Empathetic Joy
The third immeasurable is joy—the wish that others’ happiness continues and grows. This is the antidote to jealousy. Sometimes, we mistakenly believe that another’s success takes something away from us. But happiness is not a limited resource.
When others succeed, we rejoice with them. This practice deepens when loving-kindness and compassion are already present. It allows us to find joy even in the happiness of those we might view as rivals or enemies. Just as we want happiness, we should learn to celebrate it in others.
Equanimity
The fourth immeasurable is equanimity—a limitless and impartial mind, free from attachment and aversion. It is not indifference or apathy. True equanimity allows us to love all beings equally, whether they are friends, strangers, or enemies.
We aspire for all sentient beings to rest in equanimity—to be free from bias, prejudice, and the emotional extremes that cloud judgment. When we recite this line of the prayer, we hold our own mind in that balanced, peaceful state.
Bringing the Practice to Life
This prayer can be recited at any time—not just during formal practice. It’s especially powerful in difficult situations. While we cannot always know if our prayers will help others, we can be certain that practicing the Four Immeasurables brings inner peace, mental clarity, and harmony within ourselves.
Just as anger and hatred can destroy us from within, the aspiration for the happiness of all beings can uplift us—and others. These Four Immeasurables are the foundation for developing bodhicitta, the awakened heart of compassion. They are essential not just for spiritual growth, but also for creating peace in the world around us.
Let us not leave these powerful words in a book. Let them take root in our hearts and minds, guiding our thoughts and actions every day.
FAQs
What are the Four Immeasurables in Buddhism?
The Four Immeasurables—Loving-kindness (Metta), Compassion (Karuna), Empathetic Joy (Mudita), and Equanimity (Upekkha)—are profound meditative practices taught by the Buddha to cultivate an awakened heart. They are meant to be extended to all beings without limit, transcending self-interest and biases.
What is the purpose of cultivating the Four Immeasurables?
The purpose is to purify the mind, overcome self-centered habits, and generate boundless love and compassion. They are foundational to developing Bodhicitta, the aspiration to attain enlightenment for the benefit of all beings. These qualities lead to inner peace, resilience, and more harmonious relationships with others.
Can the Four Immeasurables be practiced by non-Buddhists?
Absolutely. The Four Immeasurables are universal values that transcend religious boundaries. Anyone seeking to cultivate emotional well-being, compassion, and a deeper sense of connection with others can benefit from these practices, regardless of spiritual background.
How do I practice the Four Immeasurables in daily life?
You can begin by reciting the Four Immeasurables prayer and reflecting on each line with sincere intention. In daily life, use them as mental reminders—when you feel anger, recall compassion; when jealousy arises, practice empathetic joy; when attachment or aversion appears, return to equanimity. Integration comes through both formal meditation and mindful actions in relationships.
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As being a Tibetan I often pray this phrase, but today I realised it’s real meaning. Thanks Buddhistpsy🙏
The clarity with which the Four Immeasurables are explained here is so grounding. It feels like a guide not just for spiritual practice, but for living a more meaningful and connected life
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