This
excellent meditation derives from the Discourse on Loving-kindness
(Metta Sutta) given by Buddha Shakyauni 2500 years ago. The loving
-kindness he spoke of then is till the deepest need of the world today.
the Pali word metta (maitri in Sanskrit) means universal
loving-Kindness, friendliness, and goodwill free from expectation and
possessiveness. Metta is an all-embracing love-a sincere desire for the
happiness and well-being of others. With this sublime heart of love,
we express care and concern for all beings through benevolent through
benevolent thoughts, feelings, and words, as well as through selfless
acts of kindness and generosity.
To
cultivate this sublime loving-kindness, we must allow our hearts to
open, embracing ourselves and others with compassion and unconditional
love. Including this meditation in our practice of loving-kindness
brings immense benefit. We develop the valuable skill of concentration.
We dissolve the barriers in and negativity into courage and kindness,
and we learn to care for and love all beings without exception. The
radiance of our loving-kindness brings protection from harmful
influences and offers blessings and beneficence to all it
touches.Spiritual development and ultimate awakening are based upon the
firm foundation of loving-kindness for all beings. To help establish
this essential foundation. Practice this meditation daily for 15 to 20
minutes.
1)
Begin by directing loving –kindness toward yourself. By overcoming
any sense of unworthiness and Allow the heartfelt radiance of loving
–kindness to fill your being as you recite each phrase of this
meditation slowly and with deep feeling: May my heart be filled with
happiness and peace, May I be free from all kinds of sufferings. When
you heart is full of loving kindness and happiness, extend your
Happiness to others.
2)
Visualize a person for whom you feel love, respect. And gratitude.
Radiate heartfelt loving-kindness to this person as you recite each
phrase slowly: May your heart be filled with happiness and peace…May
you be free form all kind of sufferings and so on..
3)
Visualize a person toward whom you feel neutral or indifferent.
Radiate heartfelt loving-kindness to this person as like oneself.
4)
Visualize a person with whom you experience fear, hurt, conflict,
resentment, anger or aversion. Although it may be challenging, radiate
heartfelt loving-kindness to this person as well.
5)
Finally, radiate heartfelt loving-kindness to all living beings
throughout all realms of existence: May the hearts of all beings be
filled with happiness and peace..
When
there is love in our hearts, there will be love in the world. When
there is peace in our hearts, there will be peace in the world. Practice
this loving-kindness meditation often and cherish all living beings
with a bou
