LOVINGKINDNESS (METTA) ―Searching all directions with one's awareness, one finds no one dearer than oneself. In the same way, others are fiercely dear to themselves. So one should not hurt others if one loves oneself.‖ - Ud 5.1 The Buddha taught lovingkindness meditation as a formal practice. Metta is the mind‟s and heart‟s inclination toward good-will. It is the bodily sensations, feeling tones, thoughts, and emotions that accompany our heartfelt wish for well-being, happiness, and freedom from suffering for ourselves and others. Its opposite is ill-will. For many meditators this practice is an important complement to their mindfulness practice. At SIM we encourage meditators to develop a daily metta practice. This opens the heart to accept the present moment no matter how difficult it may be and balances the wisdom gained through mindfulness. The practice of metta involves holding the thoughts or images of various persons in our hearts and wishing them well. We silently say certain phrases wishing lovingkindness. Beyond the words, we are cultivating positive feelings toward ourselves and others. We always practice lovingkindness for ourselves first, and then move to other persons. The traditional order is given in the lovingkindness guided meditation. Lovingkindness is the 1st of the 4 brahmaviharas (Pali for divine abodes or immeasurable qualities). These are beneficial, positive mind states that can be intentionally developed. A
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