Lesson for mindfulness - part 26:

Chapter Four: Metta (Loving-Kindness)

Metta helps to overcome self-antipathy

Battaramulla
Siri Sudassanarama
Sadaham Senasuna
Ven. Dr. Mirisse Dhammika thero

It is more difficult to overcome the near enemies of metta because they all have the appearance of love. It is important that one establishes mindfulness on the present moment in order to perceive the characteristics of metta.

This may help one to distinguish true metta from self-centred desires such as selfish love, greed and egotistical fulfillment.

If we cannot, the question of recognizing true metta can be the biggest problem. It is said that metta begins only when one can distinguish between the wholesome mind and the unwholesome mind and the unwholesome mind, and when one is able to cope with the obstacles of the ive hindrances, which I explained in Chapter Three.

Meditation technique of Metta

There are various ways of practicing metta meditaton based on the Vidduddhimagga, Vimuttimagga and Patisambhidammaga. One of the well- known, principle methods will be explained below.

There are four postures, which meditators can choose from: sitting down, standing, walking and lying down. Most people prefer the sitting posture.

Whichever posture is selected, one should be comfortable, in a quiet place, such as a quiet room, a park, or any other similar peaceful place. Keeping the eyes closed lightly, repeat the word “metta” or an English translation such as loving- kindness or universal friendliness a few times, while absorbing its meaning and characteristics, which I have described above.

Next, you visualize your own “happy mood picture”. Imagine looking at your face in the mirror, and seeing yourself in a happy mood. Maintain this positive image and mood in your mind during meditation.

A person in a happy mood cannot become angry or harbor negative thoughts and feelings. One should remember that this is a mental cultivation program of wholesome thoughts; when one gets used to the practice both mentally and physically, positive images and feelings will naturally occur in one’s daily activities, such as during work, studies and even resting. Soon they will occur without any conscious effort.

Having freely visualized yourself being in a happy frame of mind, now focus on the following thoughts:

May I be well, happy, peaceful, and prosperous. May no harm come to me; may no difficulties come to me; may no problems come to me. May I always meet with success.

May I also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

The significant principle here is that one begins by concentrating metta/Loving- Kindness on oneself first hand.

It has beneficial effects on one’s relationships with and attitude towards himself/herself, and propels the mind/heart toward improving one’s relationship with and attitude towards others.

This is important; learning how to practice honest and genuine metta towards oneself helps overcome self-antipathy; which leads to tension burden, anxiety, self-blame and guilty feelings. Any of these feelings lack in contribution toward one’s own happiness in a moral sense.

The Metta practitioner is able to acknowledge his actions, whether he knew right from wrong or not at the time. If the actions are understandable unwholesome, then, he can resolve them and determine to act better in the future.

The outcome is based on the person’s understanding of moral integrity, and his vigilance toward the consequences of unwholesome deeds.