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WHAT IS METTA MEDITATION? HOW TO DO IT?INNER YOGA-33


IMPORTANCE OF METTA MEDITATION;-

07 FACTS;- 1-The compassion and universal loving-kindness concept of Metta is discussed in the Metta Sutta of Buddhism, and is also found in the ancient and medieval texts of Hinduism and Jainism as Metta or Maitri. 2-The practice of Metta meditation is a beautiful support to other awareness practices. One recites specific words and phrases evoking a "boundless warm-hearted feeling." The strength of this feeling is not limited to or by family, religion, or social class. We begin with our self and gradually extend the wish for well-being happiness to all beings. 3-In the Buddhist tradition Metta and Vipassana are two complimentary forms of meditation. Metta is heart centered and works in the realm of relative reality. It is the practice of consciously cultivating thoughts of loving kindness towards an ever widening circle of beings; self, those you admire, friends, strangers, those you have difficulties with, and all beings in general. Vipassana is a more purely mental practice, focussed on gaining an understanding of absolute reality. 4-Metta is one of the four great virtues.Along with compassion (karuna), sympathetic joy (mudita) and equanimity (upeka), it encourages everyone to perfect these. Besides the usual translation, “loving kindness,” metta might also be translated as “good will,” having an attitude of good will towards all beings. This is opposed to an attitude of ill-will, or wishing that individuals, or groups of people or even entire nations suffer. 5-On the face of it, this seems pretty simple. We all like to think that we are good people, that we don’t have a problem in this area.The truth is we all do. We all have reactive mental patterns that cause us to respond to certain people, or in certain situations, with thoughts and even words and actions that express ill will, and that cause suffering to arise, both for ourselves and others. 6-So what can be done about this situation? It would be nice if we could simply resolve not to think or speak or act in unkind ways, but we all know that that isn’t enough, that we easily slip back into our old reactive patterns. 7-Loving kindness is something that we have to cultivate, to practice. How can we practice something so elusive? In the Metta Sutta there are two interesting things. 7-1-First, how intense should this practice be: “Even as a mother protects with her life;Her child, her only child, So with a boundless heart;Should one cherish all living beings.” In other words, as intense as you can imagine. 7-2-As for when we should practice metta;it is equally clear. Whether standing or walking, seated or lying down;Free from drowsiness, One should sustain this recollection. In other words, all the time. EXERCISE ONE;-- SENDING LOVING -KINDNESS TO ONESELF;-

02 POINTS;- 1--To practice loving-kindness/ Metta meditation, sit in a comfortable and relaxed manner. Take two or three deep breaths with slow, long and complete exhalations. Let go of any concerns or preoccupations. For a few minutes, feel or imagine the breath moving through the center of your chest - in the area of your heart. 2-Metta is first practiced toward oneself, since we often have difficulty loving others without first loving ourselves. Sitting quietly, mentally repeat, slowly and steadily, the following or similar phrases:-- May I be happy. May I be well. May I be safe. May I be peaceful and at ease. NOTE;- 1-While you say these phrases, allow yourself to sink into the intentions they express. Loving-kindness meditation consists primarily of connecting to the intention of wishing ourselves or others happiness. 2-However, if feelings of warmth, friendliness, or love arise in the body or mind, connect to them, allowing them to grow as you repeat the phrases. As an aid to the meditation, you might hold an image of yourself in your mind's eye. This helps reinforce the intentions expressed in the phrases. SENDING LOVING -KINDNESS TO OTHERS;-

03 POINTS;- 1-After a period of directing loving-kindness toward yourself, bring to mind a friend or someone in your life who has deeply cared for you. Then slowly repeat phrases of loving-kindness toward them: May you be happy. May you be well. May you be safe. May you be peaceful and at ease. 2--As you say these phrases, again sink into their intention or heartfelt meaning. And, if any feelings of loving-kindness arise, connect the feelings with the phrases so that the feelings may become stronger as you repeat the words. 3-As you continue the meditation, you can bring to mind other friends, neighbors, acquaintances, strangers, animals, and finally people with whom you have difficulty. You can either use the same phrases, repeating them again and again, or make up phrases that better represent the loving-kindness you feel toward these beings. NOTE;- 1--In addition to simple and perhaps personal and creative forms of metta practice, there is a classic and systematic approach to metta as an intensive meditation practice. Because the classic meditation is fairly elaborate, it is usually undertaken during periods of intensive metta practice on retreat (retire). 2-Sometimes during loving-kindness meditation, seemingly opposite feelings such as anger, grief, or sadness may arise. Take these to be signs that your heart is softening, revealing what is held there. You can either shift to mindfulness practice or you can—with whatever patience, acceptance, and kindness you can muster (collect) for such feelings—direct loving-kindness toward them. Above all, remember that there is no need to judge yourself for having these feelings. EXERCISE TWO ;-- RECEIVING LOVING -KINDNESS ;-

04 POINTS;- 1-Keeping your eyes closed, think of a person close to you who loves you very much. It could be someone from the past or the present; someone still in life or who has passed; it could be a spiritual teacher or guide. Imagine that person standing on your right side, sending you their love. 2-That person is sending you wishes for your safety, for your well-being and happiness. Feel the warm wishes and love coming from that person towards you. 3-Now bring to mind the same person or another person who cherishes you deeply. Imagine that person standing on your left side, sending you wishes for your wellness, for your health and happiness. Feel the kindness and warmth coming to you from that person. 4-Now imagine that you are surrounded on all sides by all the people who love you and have loved you. Picture all of your friends and loved ones surrounding you. They are standing sending you wishes for your happiness, well-being, and health. Bask in the warm wishes and love coming from all sides. You are filled, and overflowing with warmth and love. SENDING LOVING -KINDNESS TO LOVED ONES ;-

07 FACTS;- 1-Now bring your awareness back to the person standing on your right side. Begin to send the love that you feel back to that person. You and this person are similar. Just like you, this person wishes to be happy. Send all your love and warm wishes to that person. 2-Repeat the following phrases, silently:-- May you live with ease, may you be happy, may you be free from pain. May you live with ease, may you be happy, may you be free from pain. May you live with ease, may you be happy, may you be free from pain. 3-Now focus your awareness on the person standing on your left side. Begin to direct the love within you to that person. Send all your love and warmth to that person. That person and you are alike. Just like you, that person wishes to have a good life. 4-Repeat the following phrases, silently: Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness. Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness. Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness. 5-Now picture another person that you love, perhaps a relative or a friend. This person, like you, wishes to have a happy life. Send warm wishes to that person. Repeat the following phrases, silently: May your life be filled with happiness, health, and well-being. May your life be filled with happiness, health, and well-being. May your life be filled with happiness, health, and well-being. Sending Loving-Kindness to Neutral People 6-Now think of an acquaintance, someone you don’t know very well and toward whom you do not have any particular feeling. You and this person are alike in your wish to have a good life. Send all your wishes for well-being to that person, repeating the following phrases, silently: Just as I wish to, may you also live with ease and happiness. Just as I wish to, may you also live with ease and happiness. Just as I wish to, may you also live with ease and happiness. 7-Now bring to mind another acquaintance toward whom you feel neutral. It could be a neighbor, or a colleague, or someone else that you see around but do not know very well. Like you, this person wishes to experience joy and well-being in his or her life. Send all your good wishes to that person, repeating the following phrases, silently: May you be happy, may you be healthy, may you be free from all pain. May you be happy, may you be healthy, may you be free from all pain. May you be happy, may you be healthy, may you be free from all pain. EXERCISE THREE ;-- SENDING LOVING -KINDNESS TO ALL LIVING BEINGS;-

02 POINTS;- 1-Now expand your awareness and picture the whole globe in front of you as a little ball. 2-Send warm wishes to all living beings on the globe, who, like you, want to be happy: Just as I wish to, may you live with ease, happiness, and good health. Just as I wish to, may you live with ease, happiness, and good health. Just as I wish to, may you live with ease, happiness, and good health. SENDING LOVING -KINDNESS TO UNIVERSE;--

EXERCISE ONE;- (Mantra ONE from Upanishad in sanskrit with meaning) -- 1-Om Dyauh Shaantir-Antarikssam Shaantih 2-Prthivii Shaantir-Aapah Shaantir-Ossadhayah Shaantih | 3-Vanaspatayah Shaantir-Vishve-Devaah Shaantir-Brahma Shaantih 4-Sarvam Shaantih Shaantireva Shaantih Saa Maa Shaantir-Edhi | 5-Om Shaantih Shaantih Shaantih || ॐ द्यौः शान्तिरन्तरिक्षं शान्तिः पृथिवी शान्तिरापः शान्तिरोषधयः शान्तिः । वनस्पतयः शान्तिर्विश्वेदेवाः शान्तिर्ब्रह्म शान्तिः सर्वं शान्तिः शान्तिरेव शान्तिः सा मा शान्तिरेधि ॥ ॐ शान्तिः शान्तिः शान्तिः ॥ Now expand your awareness and picture the whole globe in front of you as a little ball. Send warm wishes to all living/non living beings on the globe, 1: Om, May there be Peace in Heaven, May there be Peace in the Sky, 2: May there be Peace in the Earth, May there be Peace in the Water, May there be Peace in the Plants, 3: May there be Peace in the Trees, May there be Peace in the Gods in the various Worlds, May there be Peace in Brahman, 4: May there be Peace in All, May there be Peace Indeed within Peace, Giving Me the Peace which Grows within Me, 5: Om, Peace, Peace, Peace.

EXERCISE TWO;-

(Mantra ONE from Upanishad

(Mantra from Upanishad in sanskrit with meaning);-- ॐ सर्वे भवन्तु सुखिनः। सर्वे सन्तु निरामयाः। सर्वे भद्राणि पश्यन्तु। मा कश्चित् दुःख भाग्भवेत्॥ ॐ शान्तिः शान्तिः शान्तिः MEANING IN HINDI;- ॐ सब सुखी हों सब स्वस्थ हों । सब शुभ को पहचान सकें / सभी मंगलमय घटनाओं के साक्षी बनें कोई प्राणी दुःखी ना हो/किसी को भी दुःख का भागी न बनना पड़े। ।। ॐ शान्तिः शान्तिः शान्तिः MEANING IN ENGLISH;- May All Be Prosperous and Happy May All Be Free from Illness May All See What Is Spiritually Uplifting/May All See what is Auspicious, May No One Suffer In Any Way Om Peace, Peace, Peace NOTE;-Take a deep breath in. And breathe out. And another deep breath in and let it go. Notice the state of your mind and how you feel after this meditation. When you’re ready, you may open your eyes. .....SHIVOHAM....