Favorite Metta technique

General discussion of issues related to Theravada Meditation, e.g. meditation postures, developing a regular sitting practice, skillfully relating to difficulties and hindrances, etc.
Post Reply
Dhamma_Bum
Posts: 38
Joined: Wed Mar 25, 2015 9:59 pm

Favorite Metta technique

Post by Dhamma_Bum » Mon Apr 11, 2016 11:11 pm

Hello friends,

I really want to start to get serious about my Metta meditation and would like advice about good techniques or guided meditations to help get started.

I have been looking at ajahn Achalo's guided meditations. Any other ideas?

Thanks

User avatar
daverupa
Posts: 5980
Joined: Mon Jan 31, 2011 6:58 pm

Re: Favorite Metta technique

Post by daverupa » Mon Apr 11, 2016 11:27 pm

I ignore gender and get to a place where the people around me (I practice this in public) are encompassed as 'people'. Then, having done kayanupassana with anatomy for a long time now, I envision them as, basically, very complicated water bears, and from this perspective I can have a deep sympathy for the beings that, clinging there, suffer so much in various ways.

Very close to sympathy is a gentle preference for them to experience calm and peace and fulfillment, a preference that they are in harmony with each other. This is close to metta, it seems to me.

Now, this whole time I'm not 'sending' it to specific people, I'm not imagining anyone, I'm not doing any targeting at all. I'm treating this as though I were a lamp and this mental activity is basically 'shining' around in general, happening to pass through these people (humans, cats - sensed beings, but none imagined, e.g. bacteria, actual water bears, et al) around me, who are then encompassed in the shine, as it were.
  • "And how is it, bhikkhus, that by protecting oneself one protects others? By the pursuit, development, and cultivation of the four establishments of mindfulness. It is in such a way that by protecting oneself one protects others.

    "And how is it, bhikkhus, that by protecting others one protects oneself? By patience, harmlessness, goodwill, and sympathy. It is in such a way that by protecting others one protects oneself.

- Sedaka Sutta [SN 47.19]

SarathW
Posts: 9164
Joined: Mon Sep 10, 2012 2:49 am

Re: Favorite Metta technique

Post by SarathW » Mon Apr 11, 2016 11:35 pm

For me the basic foundation of Metta is the contemplating on impermanence, unsatisfactory and not-self.
When I contemplate them I have a natural feeling of equanimity.
“As the lamp consumes oil, the path realises Nibbana”

User avatar
Nicolas
Posts: 754
Joined: Wed Jul 02, 2014 8:59 pm
Location: Somerville, MA, USA

Re: Favorite Metta technique

Post by Nicolas » Mon Apr 11, 2016 11:59 pm

1. I direct metta to one being that I see;
2. or I radiate kind of like a star, having in mind first one direction (usually in front of me), then all directions, either instantly, or like an expanding sphere;
3. or I just radiate it (similar to daverupa, I imagine);
4. or, still like a star, having in mind first the people surrounding me, then encompassing an increasingly greater area/number of beings to infinity.

There can be a verbal component, but usually there is none, and it's just the "feeling"/intention.

User avatar
Tex
Posts: 703
Joined: Thu Jan 22, 2009 9:46 pm
Location: Austin, TX, USA

Re: Favorite Metta technique

Post by Tex » Tue Apr 12, 2016 5:27 am

Sharon Salzberg's book Lovingkindness is a good place to start, imo.
"To reach beyond fear and danger we must sharpen and widen our vision. We have to pierce through the deceptions that lull us into a comfortable complacency, to take a straight look down into the depths of our existence, without turning away uneasily or running after distractions." -- Bhikkhu Bodhi

"No man ever steps in the same river twice, for it's not the same river and he's not the same man." -- Heraclitus

User avatar
daverupa
Posts: 5980
Joined: Mon Jan 31, 2011 6:58 pm

Re: Favorite Metta technique

Post by daverupa » Tue Apr 12, 2016 9:31 am

As is Analayo's Compassion & Emptiness.
  • "And how is it, bhikkhus, that by protecting oneself one protects others? By the pursuit, development, and cultivation of the four establishments of mindfulness. It is in such a way that by protecting oneself one protects others.

    "And how is it, bhikkhus, that by protecting others one protects oneself? By patience, harmlessness, goodwill, and sympathy. It is in such a way that by protecting others one protects oneself.

- Sedaka Sutta [SN 47.19]

User avatar
Thisperson
Posts: 401
Joined: Thu May 15, 2014 4:36 pm

Re: Favorite Metta technique

Post by Thisperson » Tue Apr 12, 2016 1:40 pm

Metta contemplation with Ayya Khema:
http://ayyakhematalks.org/Media/Contemp ... ndness.mp3

Talk going into detail about metta practice by Ayya Khema.
http://www.leighb.com/ayyametta.htm

Guided metta with Ayya Khema, a bit different of a style than the contemplation above.
http://ayyakhematalks.org/Loving_Kindne ... assic.html

Bhante Gunaratana guided metta meditation:

Dhamma_Bum
Posts: 38
Joined: Wed Mar 25, 2015 9:59 pm

Re: Favorite Metta technique

Post by Dhamma_Bum » Tue Apr 12, 2016 4:49 pm

Thank you so much for your replies!

Metta

User avatar
_anicca_
Posts: 315
Joined: Sun Mar 20, 2016 9:44 pm

Re: Favorite Metta technique

Post by _anicca_ » Wed Apr 13, 2016 3:22 pm

I like Bhante Vimalaramsi's Tranquil Wisdom Insight Meditation, which is his take on metta practice. I find him to be a very good teacher (especially in regards to metta meditation) and his practice definitely works great by it's self of in conjunction with other styles of meditation.

Bodhipaksa also has a good, general guideline on metta meditation at his website Wildmind http://www.wildmind.org/metta
"A virtuous monk, Kotthita my friend, should attend in an appropriate way to the five clinging-aggregates as inconstant, stressful, a disease, a cancer, an arrow, painful, an affliction, alien, a dissolution, an emptiness, not-self."

:buddha1:

http://vipassanameditation.asia

User avatar
Aloka
Posts: 5719
Joined: Wed Jan 21, 2009 2:51 pm

Re: Favorite Metta technique

Post by Aloka » Wed Apr 13, 2016 3:38 pm

.

I always find Ajahn Sumedho's teachings very helpful:

Reflections On Metta

by Ajahn Sumedho

“Metta is not blinding; it means that you are willing to admit weaknesses, faults within your experience of life, without making that into anything. It’s a clarity: the mind is clear, radiant, bright and reflective, rather than just a pink cloud that we blot out every ugly thing with. That’s not metta, that’s projecting a pink cloud from your mind."

Continued at the link:

https://amitabhabuddha.wordpress.com/20 ... hn-sumedo/


:anjali:

User avatar
Thisperson
Posts: 401
Joined: Thu May 15, 2014 4:36 pm

Re: Favorite Metta technique

Post by Thisperson » Thu Apr 14, 2016 1:25 am

Aloka wrote:.

I always find Ajahn Sumedho's teachings very helpful:
:thumbsup:

Here's another great article about metta by Ajahn Sumedho. :smile:

https://buddhismnow.com/2011/02/12/libe ... n-sumedho/

:twothumbsup:

sattva
Posts: 1252
Joined: Thu May 07, 2009 10:07 pm

Re: Favorite Metta technique

Post by sattva » Thu Apr 14, 2016 2:43 pm

Tex wrote:Sharon Salzberg's book Lovingkindness is a good place to start, imo.
This is where I started, too. I like also how she also gives the other Brahma-vihara meditations of karuna (compassion), mudita (sympathetic joy), and upekkha (equanimity). She also talks about doing metta for problems, etc. I highly recommend her book!

Dharmaseed has many great guided meditations. Either put "guided metta" or "guided lovingkindness" into the search engine and you will have pages of ones to choose. They always say the best place to start is with yourself and you can find those that just emphasize that or ones that do several people, such as "self, benefactor, and friend" or "all beings". I will share several of my favorite that I have tried.

http://dharmaseed.org/talks/audio_player/107/24990.html

This one doesn't start until almost the 3 minute mark.
http://dharmaseed.org/talks/audio_player/555/28038.html

The Dharmaseed site: http://dharmaseed.org/

My Zen teacher also has a guided metta meditation that I use. I have tried others, as well. I like putting these on and doing a more formal metta, though like others here, I sometimes do metta, both spontaneous and planned when I have been out and about doing things,

You will never regret doing metta :smile:
:anjali:

User avatar
amtross
Posts: 41
Joined: Mon Sep 26, 2011 7:39 pm

Re: Favorite Metta technique

Post by amtross » Wed Apr 27, 2016 3:18 pm

This technique works very well for me in sitting meditation:
1. Contemplate impermanence (bodily sensations and thoughts arising and fading away)
2. Contemplate no self (there is no single part of me that is me)
3. Consider that I am here in this moment exactly as I am because I am conditioned by every other being in the universe
4. Consider that every other being in the universe is conditioned by me and likewise is impermanent and likewise has no "core" self

At this point my heart just opens up and a single wish of wellness for all of us brings forth a strong, warm, and expansive glow in my heart and mind.

I hope this helps someone.

befriend
Posts: 1197
Joined: Thu Jun 09, 2011 11:39 am

Re: Favorite Metta technique

Post by befriend » Sun May 01, 2016 12:59 pm

memorizing the metta sutta is another alternative that's what I use as it is more gentle and doesn't produce as much concentration, so I can do it for longer periods of time.
rest

User avatar
_anicca_
Posts: 315
Joined: Sun Mar 20, 2016 9:44 pm

Re: Favorite Metta technique

Post by _anicca_ » Mon May 02, 2016 4:50 am

befriend wrote:memorizing the metta sutta is another alternative that's what I use as it is more gentle and doesn't produce as much concentration, so I can do it for longer periods of time.
Reciting the "metta prayer" is good as well and it can definitely instill a feeling of lovingkindness ^^

Karaniya Metta Sutta
In order that I may be skilled in discerning what is good, in order that I may understand the path to peace,
Let me be able, upright, and straightforward, of good speech, gentle, and free from pride;
Let me be contented, easily satisfied, having few duties, living simply, of controlled senses, prudent, without pride and without attachment to nation, race, or other groups.
Let me not do the slightest thing for which the wise might rebuke me. Instead let me think:
“May all beings be well and safe, may they be at ease.
Whatever living beings there may be, whether moving or standing still, without exception, whether large, great, middling, or small, whether tiny or substantial,
Whether seen or unseen, whether living near or far,
Born or unborn; may all beings be happy.
Let none deceive or despise another anywhere. Let none wish harm to another, in anger or in hate.”
Just as a mother would guard her child, her only child, with her own life, even so let me cultivate a boundless mind for all beings in the world.
Let me cultivate a boundless love for all beings in the world, above, below, and across, unhindered, without ill will or enmity.
Standing, walking, seated, or lying down, free from torpor, let me as far as possible fix my attention on this recollection. This, they say, is the divine life right here.
Also, Imee Ooi chant of metta is very pretty and instills a sense of lovingkindness in me

https://www.youtube.com/watch?v=D644BWAUOXo

Metta

:)
"A virtuous monk, Kotthita my friend, should attend in an appropriate way to the five clinging-aggregates as inconstant, stressful, a disease, a cancer, an arrow, painful, an affliction, alien, a dissolution, an emptiness, not-self."

:buddha1:

http://vipassanameditation.asia

Sylvester
Posts: 2205
Joined: Tue Mar 10, 2009 9:57 am

Re: Favorite Metta technique

Post by Sylvester » Mon May 02, 2016 2:01 pm

My personal metta mantra - Meow, Meow, Meow (not the on-heat variety but the baby pussy variety).

User avatar
kverty
Posts: 23
Joined: Mon Feb 06, 2017 10:48 am
Location: Sweden

Re: Favorite Metta technique

Post by kverty » Sun Mar 25, 2018 5:56 am

Is it necessary to actually speak the metta phrases during the session, or do you invoke the metta feeling by mentally phrasing?

User avatar
Sam Vara
Posts: 3520
Joined: Sun Jun 05, 2011 5:42 pm
Location: Sussex, U.K.

Re: Favorite Metta technique

Post by Sam Vara » Sun Mar 25, 2018 6:23 am

kverty wrote:
Sun Mar 25, 2018 5:56 am
Is it necessary to actually speak the metta phrases during the session, or do you invoke the metta feeling by mentally phrasing?
I would say mentally phrasing. I've never known anyone actually speak the words. But you could try it to see if it helps.

User avatar
dylanj
Posts: 664
Joined: Wed Dec 14, 2016 1:48 am
Location: San Francisco
Contact:

Re: Favorite Metta technique

Post by dylanj » Sun Mar 25, 2018 6:29 am

susukhaṁ vata nibbānaṁ,
sammā­sambud­dha­desitaṁ;
asokaṁ virajaṁ khemaṁ,
yattha dukkhaṁ nirujjhatī


Oh! extinction is so very blissful,
As taught by the One Rightly Self-Awakened:
Sorrowless, stainless, secure;
Where suffering all ceases


etaṁ santaṁ etaṁ paṇītaṁ yadidaṁ sabbasaṅkhārasamatho sabbūpadhipaṭi nissaggo taṇhakkhayo virāgo nirodho nibbānaṁ

This is peaceful, this is excellent, that is: the stilling of all preparations, the relinquishment of all attachments, the destruction of craving, detachment, cessation, extinction.

User avatar
Lucas Oliveira
Posts: 759
Joined: Wed Jun 10, 2015 10:07 pm

Re: Favorite Metta technique

Post by Lucas Oliveira » Sun Mar 25, 2018 2:26 pm

How to Practice Loving Kindness Meditation (Metta)
viewtopic.php?f=41&t=27032&p=386751

"Now, Kalamas, one who is a disciple of the noble ones — thus devoid of greed, devoid of ill will, undeluded, alert, & resolute — keeps pervading the first direction [the east] — as well as the second direction, the third, & the fourth — with an awareness imbued with good will. Thus he keeps pervading above, below, & all around, everywhere & in every respect the all-encompassing cosmos with an awareness imbued with good will: abundant, expansive, immeasurable, free from hostility, free from ill will.
https://www.accesstoinsight.org/ati/tip ... .than.html


:anjali:
I participate in this forum using Google Translator. http://translate.google.com.br

http://www.acessoaoinsight.net/

Post Reply

Who is online

Users browsing this forum: Baidu [Spider] and 21 guests