Introduction to Metta
Table of Contents
A message from your coach - Uma
While some meditation techniques focus on developing “the mind”, others focus on developing “the heart.”
We are about to explore a form of meditation practice known as brahmavihāra bhāvanā or ‘the boundless states’.
The intention of the practice is for you to see other people in a new light, instead of your usual perception of them.
By conscientiously working with the boundless state practices, you can understand the interconnection that exists between you and others and the importance of considering their needs and aspirations.
Life is more complicated than merely saying that that is a “good” person, and that is a “bad” person.
There are four boundless states which we will be working with, in this specific order:
Mettā ~ Loving-kindness
Karunā ~ Compassion
Muditā ~ Appreciative Joy
Upekkhā ~ Equanimity
Why choose the bounless states?
The intention is that you impartially radiate positive qualities and treat other people as unique, who are worthy of love, compassion, and joy.
The idea is that other people are not the same, but that they do have similar core needs and desires. For example, to transcend suffering and a need for happiness.
This knowledge creates change in how you act and behave in the world. Even in a world that is full of differences, some common goals and aspirations are present within us all.
Ultimately by rewriting your mindset to radiate unconditional love for others and live our lives without judgment or hostility.
How to prepare
Find a quiet place where you won’t be disturbed. Sit with an upright spine, close your eyes and spend a few moments becoming aware of your breath. Settle into this meditation by feeling the support beneath you and observing your inhalation and exhalation without trying to change it.
Move your attention to your heart and the area around your heart because kindness resides there, and you can give it unconditionally without expectation of reward. You can share this loving-kindness without judgement or attachment because we have an unlimited capacity to radiate loving-kindness to all living beings.
Even though it seems more natural to share this love with those we like, we can share it with everyone. All living beings need love, even those whose actions do not seem kind. It may help to see their actions as a response to their deep suffering, so endeavour to let love flow to them too.
