Path to Nibbana: Be aware of Five Hindrances 6:

Universal Phenomenon

Battaramulla
Siri Sudassanarama
sadaham senasuna
Ven. Dr. Mirisse Dhammika thero

Metta (Loving-Kindness) meditation

I explored basic Buddhist meditation, both its theory and practice. In particular, I explained the method of practicing the breathing technique and contemplation on actions, feelings, mind and mental objects to arouse mindfulness.

Here, I will explore another kind of meditation known as the metta or “loving-kindness” meditation. In comparing metta with mindfulness, it should be noted that mindfulness meditation is the basis for metta or any other kind of meditation technique. For, without having mindfulness or total awareness one cannot concentrate properly on any object or action. Therefore, mindfulness is the prerequisite for all forms of meditation.

The most immediate internal “Causes” of stress are unbearable feelings and emotions such as anger, jealousy, hatred, lack of positive relationships and helplessness. Therefore, it these internal causes can be eliminated, we would have prevented stress from arising in the first place. This is where meta comes in. Metta mediation works to reduce negative emotions and feelings such as anger, jealousy and hatred, and to strengthen positive relationships, the sense of self, and self-esteem in students. Metta is supreme virtue which students should cultivate in their mind.

According to Buddharakkhita (1989), the Pali word metta has numerous meanings such as loving-kindness, friendliness, benevolence, fellowship, fraternity, harmony, inoffensiveness, and peace. In texts such as the Visuddhimagga and the Vimuttimagga, metta is defined as strong thoughts for the welfare and happiness of everyone, both oneself and others, without asking for anything in return.

Buddharakkhita (1989) states: “Through metta one refuses to be offensive and renounces bitterness, resentment, and animosity of every kind, developing instead a mind of friendliness, accommodativeness, and benevolence which seeks the well-being and happiness of others”.

Metta is not selfish love, which “clings” or attaches to the object of one’s love and pursues the self-centred fulfillment of desires. When self-cenered desires arise, they may be followed by offensiveness, resentment, and animosity in later stages. Strong egocentric desires cannot tolerate the non-fulfillment of desires or the loss of cherished possessions.

Negative thoughts such as resentment and anger may arise. Metta meditation is first of all a refusal to allow egocentric desires to proliferate by arousing the opposite desires: friendliness, benevolence, harmony and inoffensiveness.