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. |