True piece in the world can only come about when every individual’s mind is at peace. A mind vibrant with thoughts of loving-kindness is the safest guarantee for all beings to live happily and unharmed.
Metta (loving-kindness) can be used as an object of meditation. This beautiful mental state protects us against ill-will, anger and other unwholesome mental tendencies.
As an attitude of mind, metta seeks to promote happiness and radiates benevolence towards all without discrimination — humans, non-humans, known, unknown, visible and invisible. With steady perseverance in the meditation of Metta, a point will be reached when it would not be possible to harbour any thought of ill-will in the mind.
In the cultivation of loving-kindness, one begins with oneself — the nearest object in any situation. This should not be confused with self-love that is unmindful of the flaws and deficiencies in one’s own character. It is a psychological truth that a mind which is positioned at the source that cannot radiates wholesome thoughts of love towards others.
Before starting to meditate on Metta, it is good to recollect the benefits of loving-kindness and the danger of anger. Then begin by arousing loving-kindness by repeating the following lines of the mind:
May I be free from harm and danger
May I be free from mental suffering
May I be free from physical suffering
May I be well and happy
Keep repeating these words until they sink into the mind which gradually becomes concentrated, happy and peaceful.
Next, we extend to others the same happiness we had wish for ourselves. For a start, choose a person to whom we have good feelings. He or she could be a parent, teacher, relative or friend, but must be one of the same sex and is still living. Think of his/her good qualities as we radiate:
May he/she be free from harm and danger
May he/she be free from mental suffering
May he/she be free from physical suffering
May he/she be well and happy
For a beginner, it is best not to choose four types of persons: one who is very intimate, one who is dead, one of the opposite sex, and one who is an enemy. After one’s loving-kindness and concentration become powerful through consistent practice, one may proceed to radiate Metta to others in the following order: a very dear friend, a neutral friend, an unpleasant person, and an enemy. One can also radiate metta to all types of beings and all directions.
Loving-kindness is universal and all embracing. It has no religious or racial barriers. Therefore Buddhists or non-Buddhists alike can practise loving-kindness and experience good results.
According to the Buddha, the following immediate good results will come about for one who practices this meditation regularly:
- Sleep peacefully
- Awakes peacefully
- Disturbing dreams do not occur
- Pleasing to other humans
- Free from disturbances of evil spirits
- Protected by Devas
- Not affected by misfortune by fire, poison and weapon
- Gain concentration quickly
- Pleasant in appearance
- Dies with the mind free from confusion
- If the stage of sainthood is not reached during this lifetime, one will be born in the Brahma world.
Taken from the book Daily Buddhist Devotions by Ven. K Sri Dhammananda
Posted by AFL; Letting Go « Roujinlim’s Ramblings on May 13, 2008 at 3:30 pm
[...] but if you develop enough loving kindness to yourself, you may find it easier to do this — loving kindness meditation would help to develop the love for yourself and [...]