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MEDITATION - METTA BHAVANA
The Metta Bhavana or Development of Loving Kindness is a form of samatha or focus meditation. It is one of four practices known collectively as the Brahma-viharas. The other practices in this group are the Development of Compassion, or Karuna Bhavana, the Development of Sympathetic Joy or Mudita Bhavana, and the Development of Equanimity or Upekkha Bhavana.
The arising of unconditional universal loving kindness is encouraged in the Metta Bhavana meditation. Unconditional implies that there is no condition that prevents or causes this Universal Loving Kindness to arise in the meditator. This meditation can be a remedy for the ills of the world. It can remove all boundaries of difference and create greater respect for and tolerance of difference. This does seem to be a large order indeed, but the strong effects of this meditation are experienced in a very real manner through regular practice.
The meditation consists of 5 sections, each marked by the ringing of a bell. The first section of the meditation is directed at the individual, that is yourself. By generating a positive state of mind about who and what you are, the movement towards a skilful, positive existence is encouraged. This does not become self-indulgent, rather it allows for more positivity around what is good and wholesome and helpful in your being to emerge. This initial personal point of reference is important because if you cannot appreciate your own potential or potentially positive aspects, how can you realistically engage with others in this manner.
The following stages relate firstly to a friend, then a person who you do not know very well, and then a person with whom you are experiencing difficulty. Thereafter the last stage brings together all these individuals including yourself and then expands the Metta or Universal Loving Kindness to all around you, the whole world, the universe, as far as you wish to let it go.
The development of positive mental states was stressed by the Buddha, and in our current time by Sangharakshita (founder of the FWBO) as being very important in the lives of those aspiring to an understanding of Reality. The Metta Bhavana is an essential practice to work towards growth and clarity on the spiritual path.
The Metta Bhavana meditation as a practice in South Africa and in the world could go a long way to healing the rifts of the past.
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