Metta as a Concentration Practice

Last Updated on September 23, 2026 by Matthew Sockolov

I recently gave a talk and meditation about this topic on our podcast, but I realize a lot of people prefer to read information rather than hear it. You can find the talk here, and the meditation here.

When we think of metta, or loving-kindness, we generally think of it purely as a heart practice. There are of course many benefits of loving-kindness practice, but one of the ones that is often not discussed is that it doubles a concentration practice. In fact, I’ve found that it can even be a primarily concentration-based practice.

Personally, I find the clearest states of concentration in my practice not through breath counting or other traditional techniques. I find it through metta practice. This was a bit surprising to me, and happened accidentally. But over the years, I have found metta to be the most accessible way to access deeper periods of samadhi personally.

On Concentration

First, let’s take a look at what exactly we mean by concentration. Concentrative meditation is a practice in which we cultivate the ability to focus our attention on the object of awareness. In Pali terms, the practice is known as samatha, while the state of concentration is called samadhi. This is an essential part of the Buddhist path.

The Noble Eightfold Path itself is broken up into three sections: wisdom, ethics, and concentration. The three factors we often associate with meditation of wise effort, wise mindfulness, and wise concentration fall into this section. There are many benefits of concentration, but suffice it to say wise concentration is necessary for awakening. With appropriate concentration, we’re able to really focus on the object of awareness and see it more deeply. We also develop insight and are able to focus better in everyday life.

What the Suttas Say

There are several suttas that really point to the relationship between the heart practices and concentration. The first is the Samadhi Sutta. I won’t share the entire sutta here, but the Buddha directly instructs us to develop what he calls “immeasurable concentration.” This is concentration associated with the four brahma-viharas. He goes on to share the realizations that arise.

The other sutta that comes to mind is the Sankhitta Sutta. In this teaching, the Buddha directly explains that we should develop concentration in relation to the four heart practices. He even discusses the deeper states of concentration through these heart practices known as absorption or jhana.

The point is that metta was indeed seen and taught as a way to develop concentration by the Buddha and his followers. Somewhere over the years we have lost that understanding in the West. Sure, metta is powerful as a standalone practice without a concentration factor. But it is a potent way that some might develop their concentration practice.

Cultivating Concentration through Metta

So, with all of that being said, how do we actually do it? Well, there is a guided meditation linked at the top of this post if you prefer to learn that way. But here are my tips for developing concentration in metta practice.

Stick with the Phrases

First, stick with the phrases. Regardless of what arises in your experience, center your attention on the phrases in your head. Traditionally in concentration practices we might move our attention over to the experience of piti when it arises, but when starting with this practice I really recommend sticking with the phrases to start!

Move Slowly

I really find it beneficial in my own practice to move quite slowly with the phrases. As my mind wanders, I tend to speed up. Remember to be present with the phrases from the beginning through the end, and the “silence” between phrases. You might try syncing the phrases with your breath to start.

Start with Yourself

Although we may have complex relationships with ourselves, it’s really a great place to start. I find that starting with myself helps me connect with my own mind/body in some sense. We’re not focusing on the feeling generated in this practice; we are just focusing on the actual phrases. Begin with yourself, and then move on to the next person.

Use a Loved One

To help generate the feeling of bliss that may arise, I recommend moving on to the easiest easy person you know. I personally use my kids, as the metta flows fairly freely. Although we might move in traditional metta practices into neutral and difficult people (and these have great purpose), for the purpose of concentration the easy person is a better choice.

Only Drop Phrases When Ready

After months of practicing with metta as concentration, I found the right time to let go of the phrases. There are many signs of deep meditation, and it can be a bit confusing as first to know when to switch our awareness over. As mentioned, we traditionally do this when the sensation of piti arises. It’s a very difficult sensation to describe, but you’ll know it when it happens. It can feel different to different people, but when you notice a growing sense of what is often translated as “bliss” consistently, go ahead and turn toward it. This is our gateway into the deeper states of concentration.

As always, if you have any questions, reach out to me. My email is Matthew@OneMindDharma.com, or you can schedule a meditation counseling session!