What is Metta Practice?
According to Thich Nhat Hanh, in his book No Mud, No Lotus: The Art of Transforming Suffering, © 2014 Parallax Press:
"Metta means “lovingkindness” in Pali and Metta meditation is a practice of cultivating understanding, love, and compassion by looking deeply, first for ourselves and then for others. The Metta practice is a love meditation adapted from the Visuddhimagga (The Path of Purification) by Buddhaghosa, a 5th-century systematization of the Buddha’s teachings."
"Metta means “lovingkindness” in Pali and Metta meditation is a practice of cultivating understanding, love, and compassion by looking deeply, first for ourselves and then for others. The Metta practice is a love meditation adapted from the Visuddhimagga (The Path of Purification) by Buddhaghosa, a 5th-century systematization of the Buddha’s teachings."
Why Practice Metta Meditation
Unlike Vipassana meditations, Metta practice is a practice of concentration. It can take time to cultivate, and at first it may feel forced. Find phrases that resonate the most with you, what ever they are - may I be safe, may I be mentally well, may I have physical happiness - if you feel a connection to it then try it. Over time the intention that you put into the words will start to cultivate a free-flow of loving kindness for yourself and others. Eventually this builds into an awareness that we do indeed have a large capacity for love. Over time, through the Metta practice we are able to accept and love ourselves for who we are, both the happiness and the suffering. Eventually, we are able to translate this love into mindful living and extend that lovingkindess to others, even those we associate with suffering and bring harmony, reconciliation and healing to ourselves and the greater world around us.
How to Practice Lovingkindness:
Lovingkindness or Metta practice may take on different forms.
In my practice I use several Lovingkindness prayers. I often begin with myself by asking that I may be happy and healthy and loving and free. An example of a Lovingkindness prayer I often use is:
May I be filled with Lovingkindness
May I be happy
May I know a deep and natural peace
May I be well
May I be free.
Like a stone dropped in a pond the practice begins to move outwards, as we ask that the Lovingkindness may encompass a wider and wider circle. May all beings in this family (we could also say ashram, community, village, or what ever feels right for us at that moment)
May we all be happy
May we all know a deep and natural peace
May we all be well
May we all be free
We can then continue to expand our circle of Lovingkindness, as we like. I often ask that all beings in my state, then in my country, then in the world, then in the whole cosmos know Lovingkindness.
In my practice I use several Lovingkindness prayers. I often begin with myself by asking that I may be happy and healthy and loving and free. An example of a Lovingkindness prayer I often use is:
May I be filled with Lovingkindness
May I be happy
May I know a deep and natural peace
May I be well
May I be free.
Like a stone dropped in a pond the practice begins to move outwards, as we ask that the Lovingkindness may encompass a wider and wider circle. May all beings in this family (we could also say ashram, community, village, or what ever feels right for us at that moment)
May we all be happy
May we all know a deep and natural peace
May we all be well
May we all be free
We can then continue to expand our circle of Lovingkindness, as we like. I often ask that all beings in my state, then in my country, then in the world, then in the whole cosmos know Lovingkindness.
INTRODUCTION TO METTA MEDITATION & GUIDED METTA PRAYER |
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YIN OFFERINGS |
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