7-Day Metta Meditation Course: Journey to Loving-Kindness

Introduction to Metta

While some meditation techniques focus on developing "the mind," others focus on developing "the heart."

We will explore a meditation practice called 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 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:

1. Mettā ~ Loving-kindness

2. Karunā ~ Compassion

3. Muditā ~ Appreciative Joy

4. Upekkhā ~ Equanimity

Why choose the boundless states?

The intention is to impartially radiate positive qualities and treat others as unique and worthy of love, compassion, and joy.

The idea is that other people are not the same but 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 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 it because kindness resides there, and you can give it unconditionally without expecting a reward. You can share this loving kindness without judgment or attachment because we can 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 are unkind. It may help to see their actions as a response to their deep suffering, so endeavor to let love flow to them, too.

This meditation aims to radiate kindness and genuine love to all living beings.

Below, I will share a traditional Buddhist story about a group of monks who learned Metta from the Buddha and the benefits that came with it.

A Buddhist story on Metta

Having been given subjects of meditation from the Buddha, a group of monks went to a forest where they intended to spend the rainy season.

However, the deities of the trees in the forest were alarmed by the arrival of the monks and hoped they would soon be on their way.

The Buddha instructed them in Metta and told them to return with this resourceful practice for their protection.

The monks returned to the forest and followed the instructions. The atmosphere was filled with beautiful thoughts of Lovingkindness, which profoundly influenced the deities, who then allowed the monks to meditate in peace.

Buddha describes things to be done as well as things to refrain from

Having been given subjects of meditation from the Buddha, a group of monks went to a forest where they intended to spend the rainy season.

However, the deities of the trees in the forest were alarmed by the arrival of the monks and hoped they would soon be on their way.

The Buddha instructed them in Metta and told them to return with this resourceful practice for their protection.

The monks returned to the forest and followed the instructions, and the entire atmosphere was filled with wonderful thoughts of Lovingkindness, which had a profound influence on the deities, which then allowed the monks to meditate in peace.

Nine traditional benefits of Metta

You will sleep in comfort – You will awaken in comfort – You will have only pleasant dreams.

You will be loved by other people – You will be loved by non-human beings

Your mind will easily concentrate – Your face will be serene

Your death will be peaceful without a confused mind – If you are reborn, then it will be in fortunate circumstances.

May you be peaceful- May you be happy

May you be well- May you be safe

May you be free from suffering

This meditation is a powerful technique for delving deeper into yourself than you may have realized.

It can unlock suppressed emotions or parts of you that you have not yet fully come to terms with, opening yourself up to aspects of that of which you were unaware.

You have a choice: you can choose to investigate further what comes up for you, or you can put the lid back on it (temporarily or not).

Loving-kindness is already present in each of us.

Generally speaking, the giving and withholding of kindness are linked to ideas of approval and disapproval of a person's actions and behaviors.

This work creates an unselfish and selfless spirit and an equanimous move toward the people with whom we interact.

In doing so, it harnesses a more profound relationship that we share with all beings and our non-separate nature.

You will experience highs and lows.

There are lots of reasons why Metta may seem difficult. Very often, it is because the individual doesn't feel that they deserve loving-kindness.

If that is the case for you, you will probably feel like skipping quickly over the first section of the meditation and want to start radiating loving-kindness to others instead.

For other people, this meditation is more difficult because of blocked negative emotions like anger, sadness, fear, hurt, or guilt; any of those emotions can feel like a heavy burden at times.

Let one radiate boundless love towards the entire world above, below, and across, unobstructed, without ill will, without enmity.

Not falling into wrong views, being virtuous, endowed with insight, lust in the senses discarded.

Tap into the good in you during every aspect of this work.

Accept all beings, including yourself, because you are worthy; you deserve happiness and freedom from suffering, as do all other people. We are all imperfect and flawed.

Determination is crucial on a spiritual pathway; if you experience difficulties in giving loving-kindness equally to yourself and others, then it is an aspect of your practice that requires work. If you feel it is easier for you to take on or hold onto suffering than to recognize the value of happiness, then that also needs work.

It is a great skill to cultivate in becoming aware of the pull towards what we prefer and the push away from what we see as problematic.

May you be peaceful- May you be happy

May you be well- May you be safe

May you be free from suffering

In today's session, we'll talk about some of the reasons why we should cultivate the boundless states within ourselves and how sometimes our practice can seem to be in opposition to our rational mind.

Keep up the good work, and remember, I'm always available to answer any question or give you more support if you need it.

Today, we'll move on to the next of the boundless state, Mudita.

Mudita meditations are all about cultivating an appreciative joy for the happiness and good fortune of others.

There is an endless spring of joy and appreciation that exists within you, and through the next two days, we'll explore how to tap into and direct it not only to ourselves but to all those who need it.

Bringing Joy into your life is going to have a huge impact on improving your overall happiness and sense of well-being.

Congratulations on getting this far. We're now at the end of the course; the last of the boundless states we are going to be focusing on is Upekkhā or Equanimity.

Equanimity can be a confusing concept to get your head around, but simply put, it's the ability to stay calm, composed, and equal no matter what is happening around you.

You now have all the tools you need to develop a deep and meaningful practice. Remember to email me whenever you need support or any more coaching; I will always be available to answer any questions.

May you be peaceful - May you be happy

May you be well - May you be safe

May you be free from suffering.