Buddhist Meditation: A Brief Guide
Buddhist Meditation: A Brief Guide
Buddhist Meditation: A Brief Guide
Metta Bhavana:
development of loving-kindness Metta is almost impossible to translate adequately, but refers to strong, even passionate, feelings of love, friendliness, and compassion towards all life feelings felt equally towards all, and completely free from emotional self-interest or grasping. It is sometimes referred to as 'universal loving-kindness'. It is a fundamental attitude of positivity and love that will express itself spontaneously and appropriately in action: as compassion towards the suffering, joy at others' good fortune, help where help is needed, generosity towards the needy, and so on. Summary of the five stages of the practice: Begin as for the Mindfulness of Breathing, checking your overall energy, emotions, and mental activity, acknowledging these as your starting point. 1 As you become more fully aware of yourself, develop a response of friendliness, interest, and kindness towards yourself, wishing yourself "happiness and the causes of happiness, freedom from suffering and the causes of suffering, growth and development". One approach is to repeat a suitable sentence to yourself over and over, listening for the resonances in your heart. Another way is to remember a time when you felt this way, and feed that memory with awareness, thereby bringing it into life in the present. Another is to imaginatively give yourself a gift - a flower, jewel, or flame, symbolising your self-metta. 2 Move the focus of your awareness onto a good friend and work creatively to contact, develop, and deepen metta towards them, using similar methods to stage 1. Avoid choosing someone for whom you feel sexual or parental feelings. 3 Bring to mind a 'neutral' person, someone for whom you have no clear like or dislike. Look for ways to contact metta for them and then develop and deepen it. This may mean 'bringing them to life' in your mind, reflecting on what you have most deeply in common, or simply taking an imaginative interest in them. 4 Turn your attention to a 'difficult' person. Experience how you actually feel towards them, and try to cultivate a fresh and more mettaful response, perhaps looking for a deeper understanding of them. 5 Lastly, bring to mind all four people and develop metta equally towards all of them. Broaden out to include those around you, in the local area, the country, the world other forms of life all life. Develop strong, impartial, universal metta towards all life. To end, as in the Mindfulness of Breathing, relax your effort, and gradually expand your awareness outwards slowly and sensitively. Take time to reflect on the meditation.
Working in Meditation
Once you have learnt the basic practice, there are many ways to take your experience deeper. The art of meditation is always to find a creative way to take your practice one step deeper. posture The three keys to a good meditation posture are to be comfortable, relaxed, and alert. Experiment to find what suits you. Your knees should rest firmly on the ground to give you stability, your hands supported in front of you, your buttocks at the correct height, your head balanced, and your muscles relaxed. the hindrances Broadly speaking, we may suffer from too little energy available for our meditation or from too much unfocussed and distracted energy. Working with posture is the first thing to try: sitting up straighter or opening our eyes if our energy is low, bringing our attention down into our stomach or relaxing our muscles if it is too high and scattered. Beyond this we may use the traditional list of the Five Hindrances: Sloth and Torpor Doubt and Indecision both states of too little energy; stimulate mind and body + Sense-Desire + Restlessness and Worry + Ill-Will all excess and unfocussed energy; reduce distraction, calm the mind Work with these by naming them, thus acquiring a perspective on them; cultivating the opposite; considering the consequences of living forever in them; or if all else fails allowing them to pass in their own time by adopting a 'sky-like mind'. daily practice A daily meditation practice is essential for real progress in meditation. Finding a place and time that suit you, meditating with others, keeping a meditation journal, reading and learning more about meditation all these may help you to develop a regular practice. Keep your practice clear, bright, and creative. Enjoy!