11 Benefits of Practicing Metta

Fortunately, the Buddha was characteristically precise about what [the benefits of the practice of metta (loving kindness)] include. He said that the intimacy and caring that fill our hearts as the force of loving kindness develops will bring eleven particular advantages:

1)    You will sleep easily.
2)    You will wake easily.
3)    You will have pleasant dreams.
4)    People will love you.
5)    Devas (celestial beings) and animals will love you.
6)    Devas will protect you.
7)    External dangers (poisons, weapons, and fire) will not harm you.
8)    Your face will be radiant.
9)    Your mind will be serene.
10) You will die unconfused.
11)  You will be reborn in happy realms.

People doing formal metta practice often memorize these eleven benefits and recite them to themselves regularly. Reminding ourselves of the fruit of our intention and effort can bring a lot of faith and rapture, sustaining us through those inevitable times when it seems as if the practice is not “getting anywhere.” When we consider each of these benefits, we can see more fully how metta revolutionizes our lives.

Sharon Salzberg
From Loving Kindness; The Revolutionary Art of Happiness