Preparation for Metta^- Meditation

Choosing a suitable place

·     Choose a quite place where not have disturbances  ( Ex: Meditation room, Garden, Temple, Quiet bedroom)

Posture

·     Sit comfortably. (keep back straight, shoulders relaxed, eyes gently closed, hands resting comfortably). No matter use normal straight chair.

 

Relaxing the Body

·     Initially take several slow breaths. (Allow to relax the body)

 

Establishing Mindfulness

·     Observe breathing naturally for a few minutes. (Notice: In-breath, Out-breath,  enhancing the calmness)

Setting your Intention

·     Silently say : “I develop loving-kindness for myself and all beings.”

 

 

Daily Practice Schedule

·     Practice daily as above and regularly increase time as below.

 

Beginners: Start with 10 minutes a day

After two weeks: 20 minutes daily

Advanced Practitioners: 30-60 minutes daily

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 Metta Meditation

What is Metta^-

Metta^-  is a Pali word meaning of loving-kindness, goodwill, friendliness and unconditional  love and kindness towards all living beings.

The Buddha taught Metta^-  as a powerful meditation practice for reducing hatred, anger, fear and mental agitation. It helps cultivate a heart filled with kindness and compassion.

Metta^- is not attachment, possession or romantic love. It is sincere wish of “ May all beings be happy and free from suffering”

 

Benefits of Metta^- Meditation

·     Reduce anger and hatred.

·     Promote emotional well-being.

·     Improve relationships.

·     Increase self-confidence.

·     Improve sleep.

·     Improve of concentration.

·     Creation of peaceful mind.

The Buddha’s Teaching

In the Karaniya Metta^- Sutta, of the Buddha’s teaching, encouraged practitioners to radiate loving-kindness to all beings without exception.

 May all beings free from enmity.

         May all beings free from suffering.

         May all beings be healthy and strong.

         May all beings live happily and peacefully.

 Reflection Exercise

Spend five minutes feflecting on:

         May all beings free from enmity.

         May all beings free from suffering.

         May all beings be healthy and strong.

         May all beings live happily and peacefully.

Practice the exercise daily. Live happy and peacefully with Metta. 

 

 

Benefits of Meditation

 

 

·    Development of Concentration (Samadhi)

·    Improvement of Mindfulness (sathi)

·    Stress Reduction

·     Mind Clarity Enhancement

 

Breath Mindful Meditation (Anapanasathi)

 Development of Mindfulness and Concentration

Signs of Progress

·     Less distraction

·     Greater calmness

·     Clear awareness of breathing

 

Strengthening Concentration

·     Stay fully with the breath

·     Maintain continuity

·     Avoid force

 

 

Expanding Awareness

       Observe naturally:

·     Feelings

·     Thoughts

·     Mental status

 

 Difficulties and Solutions

Restlessness

Mind wandering frequently

Solution: Gently return to breath repeatedly

Sleepiness

Feeling dull or drowsy

         Solution:

·     Open eyes slightly

·     Sit upright

·     Practice at appropriate time

Doubt

Uncertainty about the method

Solution: Continue practice and observe results

Over-effort

Trying too hard

Solution: Relax and allow natural awareness

 

Conclusion

·     Anapanasathi meditation is simple but powerful.

·     With regular practice it leads to calmness, concentration and wisdom.

·     Need to practice daily with patience and constantly.

 

 Step by step Guidance for Anapanasathi (Breath mindful) Meditation 

Step 1: Awareness of the body

         Feel your body and release tension

Step 2: Observing the Breath

         Focus on breathing at the nostrils or abdomen

Observe

·     In breath

·     Out breath

Step 3: Maintaining Attention

Keep attention continuously on the breath

When the mind wanders:

·     Gently return to the breath

·     Avoid frustration

Step 4: Deepening Awareness

You will begin to notice:

·     Long and short breaths

·     Subtle sensation

·     Increasing calmness

 

Key Principle and How to Preparation for Practice of Anapanasathi (Breathe Mindful Meditation)

Key Principle

Do not go to control the breath. Simply observe natural flow of breath.

 

 How to Preparation for Practice

Choose a place

Choose a quiet and clean place free from disturbance

Posture

·     Sit comfortably on a chair or, bench or floor

·     Rest hands gently touching together

·     Keep back straight but relaxed

·     Close eyes or keep them slightly open

Duration

Begin with 10-15 minutes. Gradually extend to 30-60 minutes.

Mental Attitude

Keep gentle intention: “I will calmly observe my breath”

 

Understanding Breath Mindfulness Meditation (Anapanasathi)

Anapanasathi means mindfulness of breathing. It is one  of the most direct and effective major meditation method for developing calmness (samatha) and insight (vipassana).

In this practice, we use the natural breath as our object of meditation. The breath is always present, making it as a reliable anchor for tracking the mind.

Benefits

·     Development of concentration (Samadhi)

·     Improvement of mindfulness (sathi)

·     Stress reduction

·     Mind clarity enhancement