Metta Bhavana - Meditation On Loving-Kindness

8/7/2019 Metta Bhavana - Meditation On Loving-Kindness

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Intro What

Why How


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METTA BHAVANA is the Meditation

on Loving-Kindness


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The Buddha gave a Discourse on Loving-Kindness

( The discourse is the Karaniya Sutta in Sutta Nipata 1.8 )

While the Buddha was staying at Savatthi, a

band of monks, having received subjects of

meditation from the Master, proceeded to a

forest to spend the rainy season (vassana).The tree deities inhabiting this forest were

worried by their arrival, as they had to

descend from tree abodes and dwell on the

ground. They hoped, however, the monks

would leave soon; but finding that themonks would stay the vassana period of

three months, harassed them in diverse

ways, during the night, with the intention of

scaring them away.


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Living under such conditions being

impossible, the monks went to the

Master and informed him of theirdifficulties. Thereon the Buddha

instructed them in the Metta Sutta

and advised their return equipped

with this Sutta for their protection.The monks went back to the forest,

and practicing the instruction

conveyed, permeated the whole

atmosphere with their radiantthoughts of Metta or loving-kindness.

The deities so affected by this power of

love, henceforth allowed them to

meditate in peace.


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What is METTA ?

Metta is

Loving-Kindness

GoodwillFriendliness

Benevolence

ConcordLove


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In Metta, there is astrong wish for the

happiness and

welfare of oneselfand others.

The heart opens

unconditionally

encompassing all

that is.


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Metta is devoid of

self-interest.

One with Metta has

the attitude of a

friend who wants to

give to another the

best to further his

or her well-being.


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Just as a mothergives her own life

to protect her

child, so Mettaonly gives and

never wants

anything in

return.


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The 11 Benefits of Metta Bhavana

The 11 Benefits of Metta Bhavana

1 One sleeps happily.


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2 One wakes up happily.


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3 One has no bad dreams.


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4 One is dear to human beings.


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5 One is dear to non-human beings.


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6 One is protected by the gods.


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7 Ones countenance

is radiant.


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8 Fire, poison and weapons

do not affect one.


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9 Ones mind concentrates quickly.


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10 One dies without bewilderment.


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11 If one develops

no further, one willreach at least to the

Brahma World.


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Metta Bhavana Guidelines 1

We can spend some

minutes a day on

Metta Bhavana,

sending thoughts of

loving-kindness to

all beings

throughout theworld.


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1 Sit in a relaxed posture onthe floor or a cushion.

(cross-legged, semi-lotus or

lotus position )

2 Keep your back straight.3 You may close your eyes.

4 Breathe in and out softly

and naturally.

5Allow your thoughts todwell upon loving-kindness

and compassion.


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First, radiate thoughts of loving-

kindness to yourself. Charge

your heart and mind with

thoughts such as :

May I be free from harm andMay I be free from harm and

danger.danger.

May I be free from mentalMay I be free from mental

suffering.suffering.

May I be free from physicalMay I be free from physical


May I be well, happy andMay I be well, happy and

peaceful.peaceful.


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You may repeat

such thoughts of

Metta until yourconcentration

and calmness

grow.


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Next, radiate thoughts of loving-kindness to your parents and

other family members as follows:

May they be free from harm andMay they be free from harm anddanger.danger.

May they be free from mentalMay they be free from mental


May they be free from physicalMay they be free from physicalsuffering.suffering.

May they be well, happy andMay they be well, happy and

peaceful.peaceful.


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Radiate thoughts of

loving-kindness to

all your teachersand friends

repeating mentally

and fervently the

four lines as before.


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Radiate thoughts of

loving-kindness to

your enemies or

people who are

negative towards you,

repeating mentally

and fervently the fourlines as before.


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Lastly, radiate your

thoughts of loving-

kindness to all beings in

the whole world,universe and all the

realms of existence,

repeating mentally and

fervently the four lines asbefore.


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The

End

May METTAMay METTA

Grow and GrowGrow and Grow

in you.in you.

With Metta,

Bro. Oh Teik Bin

Documents

Metta Bhavana - Meditation On Loving-Kindness