The purpose of this meditation is to build up the quality of loving-kindness in our minds. This subdues anger and aversion within us. It on it's own, also builds up samadhi. In samatha meditation it is very important to practice metta, to reduce aversion -anger, because anger is one of the major reasons why we lose control of our own minds. The words used in this must be said with meaning. You must actually make these wishes and try to do that with a feeling of loving-kindness towards who you are doing it for. Just chanting the words is useless as this is not a mantra. The words are there to bring forth in us this feeling of loving-kindness as you may not feel it initially. With time Metta will begin to show in your actions as well.

Doing this repeatedly in many directions trains our mind to reproduce this quality over and over again and therefore build it up. Initially you might feel restless to do all these directions so perseverance is important. It is a useful way to get rid of restlessness (Udacca- one of the five hindrances to meditation), before doing the more prolonged anapanasathi. The mind is more active than in anapanasathi (even though limited to one topic of contemplation -metta), so it is easier to start off with. Also if you feel sleepy doing anapanasathi, you can switch to Metta Bhavana as here the mind is more active, therefore your drowsiness will disappear.

Some people may have difficulty with this meditation initially. They may feel that they are being false or find it impossible to feel any benevolence towards others. It is important to understand that while we in our day to day lives regularly give into anger we don't always give into more positive mind states such as metta. So to counteract anger and aversion forming habits in our minds it is necessary to set aside some time and actively practice this meditation. We try to form mental habits out of positive thinking here. It will not happen overnight and takes time. So if it feels false and unreal at first, this is only an indication that it is an area which needs working on through your meditation. Later it will fine and you will also enjoy it.

Some people find it easier to have thoughts of metta towards children or puppies/kittens and start off with that. You can choose other words, than the ones given below. Words like may I be free from enmity, defilements, anger can also be used as the meditator wishes. The same word maybe even repeated for better effect. But initially you can use the format given below.

Contemplation words:

May I be well and happy.
May I be free from sickness,
Free from suffering,
Free from hatred,
Free from fear.
May I be happy and at peace.

May all beings to the North of me be well and happy.
May they be free from sickness,
Free from suffering,
Free from hatred,
Free from fear.
May they be happy and at peace.

May all beings to the North-East of me be well and happy
May they be free from sickness,
Free from suffering,
Free from hatred,
Free from fear.
May they be happy and at peace.

[Repeat as above]
May all beings to the North-East of me be..(repeat as above)
May all beings to the East of me be..

[..then to the directions given below]

South-East

South

South-West

West

North-West

May all beings Above me be..
May all beings Below me be..

May all beings who are dear to me
May all beings who are neutral to me
May all beings who are unfriendly to me

May all beings in all directions be well and happy.
May they be free from sickness,
Free from suffering,
Free from hatred,
Free from fear.
May they be happy and at peace.
May they be happy and at peace...
May they be happy and at peace

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Feb, 2004
For free distribution only.