Ajahn Brahm: full of metta
A wonderful exponent of metta (goodwill, or 'loving-kindness') is Ajahn Brahmavamso, an Englishman who is abbot of Bodhinyana Monastery in Australia. Ajahn Brahm (as he is affectionately known) is a very popular teacher amongst Buddhists in the Thai forest tradition, and is very skillful in his descriptions of the meditative life - his book, ‘Mindfulness, Bliss, and Beyond’ is the main source of inspiration for my own meditation practice these days. He has taught extensively on Buddhist teachings including meditation and many other topics such as everyday mindfulness. But here, I want to focus on his directions on how to practice metta meditation.
Ajahn Brahm advises starting off by visualizing a kitten, puppy, baby or any another helpless creature or thing (even a young plant), imagining it as needing our care, our love and attention, as it is not doing so well. We see that it is in a sorry state, and we imagine holding it, feeding it, and caring for it, perhaps telling it how we will look after it and protect it. With the feeling of kindness that we’ve developed, we next turn our attention to someone close to us; our partner, a friend or close relation. Extending the feeling of loving-kindness to this person, we wish them well, extending positive thoughts of goodwill towards them. When this feeling fills the mind, the next subject to receive our careful attention is an acquaintance whom we know but not as well as the previous person. Thirdly, metta is directed to someone that we don’t like, someone that causes us displeasure; an enemy, even, if we have one. No matter what bad things they have done to us, or bad habits they have that we dislike, we overcome our negative thoughts by wishing them well.
Ajahn Brahm next instructs us to emit loving-kindness to the people that we live with or work with, or to our neighbors, before sharing such positive feelings with all beings, as in the Metta Sutta quote: “May all beings be at ease!” Lastly, he tells us to extend metta towards...our own self. For, as Ajahn Brahm points out, how many of us, particularly in the West, have bad or guilty feelings towards ourselves? The one person that many of us don’t really like, at least subconsciously, is our own self, and this is why Ajahn Brahm instructs us to develop metta towards all beings first, filling the world with loving-kindness before turning our attention upon our own being. Having wished goodwill towards all others, we then do the same for ourselves, overcoming any latent self-criticism with the strength of well-developed metta. Ajahn Brahm has taught that metta meditation softens the mind, making full of goodwill as the meditator becomes more selfless and peaceful towards others. He has stated that metta is an emotion that is full of delight and pure in nature. When developed, it takes residence in the heart and the meditator becomes more compassionate with their kindness a source of great joy to all.
Footnote: Years back, I was experiencing difficulties getting to sleep at night. I’d read, or heard, somewhere that practicing metta meditation upon retiring to bed could help such a condition, enabling one to fall asleep and have a sound and comfortable night’s sleep. So I tried it, and it worked beautifully, really quickly. (In fact, I rarely got to extend loving- kindness to myself, as I’d fall asleep long before I got to that point of the meditation.) So,whether for the benefit of others or for oneself, or both, metta bhavana can have great results. Why not try it?
For more on metta, see the following;
Metta / Loving-Kindness