LOVINGKINDNESS (METTA

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

regular practice of cultivating them helps replace unskillful habits of mind with skillful ones. The 4 brahmaviharas are:

1. Lovingkindness (metta) 2. Compassion (karuna) 3. Sympathetic joy (mudita) 4. Equanimity (upekkha)

Compassion is the skillful response of the heart when it encounters suffering – ours or another‟s. Coming from a place of wisdom, the compassionate heart wants suffering to end and the being suffering to be happy and well. The opposite of compassion is cruelty. Sympathetic joy arises when we take unselfish delight in another‟s joy, well-being, and prosperity. The opposite of sympathetic joy is envy. Equanimity is the ability of the mind to stay balanced and non-attached regardless of the circumstances. The mind is stable, even in the face of pleasure or pain. The opposites of equanimity are desire or aversion. As meditation practice develops, the innate mind and heart qualities of the brahmaviharas also grow. However, like all aspects of the training, it is wise to cultivate them intentionally and regularly. Over time they become the natural inclination of the mind.