A Metta Bhavana Meditation

A Metta Bhavana Meditation

That altruistic love can bring about a spiritual civilization is at the heart of the Buddhist practice of metta. This state of mind, achieved through a specific meditation called metta bhavana or loving-kindness meditation, extends universal love and goodwill to all beings by putting into action the strong wish for the welfare and happiness of others. In a wakeful meditative state, metta practitioners focus on the following four phrases: May I be happy; May I be well; May I be safe; May I be peaceful and at ease. Then they shift the focus to another person or group: May you be happy; May you be well; May you be safe; May you be peaceful and at ease. Then they expand their emphasis to a universal plane: May all beings be happy; May all beings be well; May all beings be safe; May all beings be peaceful and at ease. This altruistic attitude of love and friendliness develops a mind of accommodativeness and benevolence, seeks the well-being and happiness of others, and mirrors the unconditional love of a mother for her child, yet on a universal scale.

When the supreme gift of love is all-embracing, there is a mutual recognition that places our common divinity above all else. This sincere, unselfish love allows for a deeper, more respectful and more honoring relationship that creates a ripple effect touching everything around it. The method for achieving this degree of love is to see all of creation through the eye of the One who created it all.

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