Meditation: The Four Immeasurables

A. Hannah Spadafora
Mar 11
2 min read

Updated: May 4

https://www.zen-chaos.net/product-page/supreme-joy-satin-and-archival-matte-poster

The poem Immeasurable refers to Buddhism's Four Immeasurables--for the hopeful, a prayer of sorts; for the secular, a way of reforming one's intentions towards others via active reinforcement of loving-kindness, compassion, sympathetic joy, and equanimity.

The immeasurables wish the following for all sentient beings:

A) for all to find joy/contentment and it's causes

B) for all to be free from suffering and the causes of suffering

C) for all to always have access to liberation/joy and it's causes

D) for all to be free from bias, prejudice, and ill will.

There are some differing interpretations of this, but at it's core is a practice of extending our good wishes to all living creatures, and realigning ourselves when that is, in itself, a difficult thing. The goal is to live in a better world, full of people who have found enlightenment and are willing to work together to minimize the suffering around us.

This practice is especially challenging-- but needed-- when so many in the world seem dedicated to the opposite goals: to causing and exacerbating suffering for the vulnerable, in hatred, apathy, greed, and self-centeredness (i.e., right now).

Take time to contemplate this today - when is this most challenging? Can you still put it into your meditations this week? ☮️

A. H. Spadafora is an author, freelancer, animal lover, and booknerd who lives in the Atlanta area with underused degrees and borrowed cats. She is currently working on multiple manuscripts and juggling gig work while seeking out the right full-time opportunity. Writing has remained the one constant throughout her life—a passion that has shaped her journey alongside the search for survival, purpose, and the chance to do good in the world. Published works include her debut poetry collection, Moments of Peace (2013) and her latest work, Eightfold. She is also the founder of Zen Chaos Writing, offering freelance services, books, and merchandise.