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.