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METTA BHAVANA
Intro
What
Meditation On Loving-Kindness
How
Why
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METTA BHAVANA is the Meditation on
Loving-Kindness
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The Buddha gave a Discourse on Loving-Kindness(
The discourse is the Karaniya Sutta in Sutta
Nipata 1.8 )
While the Buddha was staying at Savatthi, a band
of monks, having received subjects of meditation
from the Master, proceeded to a forest to spend
the rainy season (vassana). The tree deities
inhabiting this forest were worried by their
arrival, as they had to descend from tree abodes
and dwell on the ground. They hoped, however, the
monks would leave soon but finding that the
monks would stay the vassana period of three
months, harassed them in diverse ways, during the
night, with the intention of scaring them away.
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Living under such conditions being impossible,
the monks went to the Master and informed him of
their difficulties. Thereon the Buddha instructed
them in the Metta Sutta and advised their return
equipped with this Sutta for their
protection. The monks went back to the forest,
and practicing the instruction conveyed,
permeated the whole atmosphere with their radiant
thoughts of Metta or loving-kindness. The deities
so affected by this power of love, henceforth
allowed them to meditate in peace.
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What is METTA ?
Metta is Loving-KindnessGoodwillFriendlinessBe
nevolenceConcordLove
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In Metta, there is a strong wish for the
happiness and welfare of oneself and others.The
heart opens unconditionally encompassing all that
is.
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Metta is devoid of self-interest. One with Metta
has the attitude of a friend who wants to give to
another the best to further his or her well-being.
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Just as a mother gives her own life to protect
her child, so Metta only gives and never wants
anything in return.
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The 11 Benefits of Metta Bhavana
The 11 Benefits of Metta Bhavana
1 One sleeps happily.
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2 One wakes up happily.
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3 One has no bad dreams.
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4 One is dear to human beings.
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5 One is dear to non-human beings.
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6 One is protected by the gods.
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7 Ones countenance is radiant.
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8 Fire, poison and weapons do not affect one.
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9 Ones mind concentrates quickly.
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10 One dies without bewilderment.
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11 If one develops no further, one will reach
at least to the Brahma World.
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Metta Bhavana Guidelines 1
We can spend some minutes a day on Metta Bhavana,
sending thoughts of loving-kindness to all beings
throughout the world.
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Metta Bhavana Guidelines 2
1 Sit in a relaxed posture on the floor or a
cushion. (cross-legged, semi-lotus or lotus
position )2 Keep your back straight.3 You may
close your eyes.4 Breathe in and out softly and
naturally.5 Allow your thoughts to dwell upon
loving-kindness and compassion.
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Metta Bhavana Guidelines 3
First, radiate thoughts of loving-kindness to
yourself. Charge your heart and mind with
thoughts such as May I be free from harm and
danger.May I be free from mental suffering.May
I be free from physical suffering.May I be well,
happy and peaceful.
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Metta Bhavana Guidelines 4
You may repeat such thoughts of Metta until your
concentration and calmness grow.
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Metta Bhavana Guidelines 5
Next, radiate thoughts of loving-kindness to your
parents and other family members as
followsMay they be free from harm and
danger.May they be free from mental
suffering.May they be free from physical
suffering.May they be well, happy and
peaceful.
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Metta Bhavana Guidelines 6
Radiate thoughts of loving-kindness to all your
teachers and friends repeating mentally and
fervently the four lines as before.
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Metta Bhavana Guidelines 7
Radiate thoughts of loving-kindness to your
enemies or people who are negative towards you,
repeating mentally and fervently the four lines
as before.
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Metta Bhavana Guidelines 8
Lastly, radiate your thoughts of loving-kindness
to all beings in the whole world, universe and
all the realms of existence, repeating mentally
and fervently the four lines as before.
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The End
May METTA Grow and Growin you. With Metta,Bro.
Oh Teik Bin