Category: Lovingkindness (Metta)

Instructions on Lovingkindness-Metta by Matthieu Ricard

 

Some people say, ‘We don’t have time.’

Anyone who doesn’t have 10 seconds, every hour?

Nobody, isn’t it.

Every hour, or, let’s say, 6 times a day…for 10 seconds.

You look around.

You not jump on people and kiss them, ‘I love you’.

Again, that’s not going to work.

You look at them, look at you…

in the street, through the window, in your workplace…

sitting next to you on the subway.

And you just think:

“May this person be happy. Be safe. Flourishing in life.”

And somehow the cause of suffering dissipates.

Just 10 seconds.

Pure goodness.

And then in another hour you do that again.

 

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Lovingkindness by Sharon Salzberg

Metta is meant to be done in the easiest way possible.

So that the experience of lovingkindness springs forth most gently, the most naturally.

To do it in the easiest way possible means first to use phrases that are personally meaningful.

The traditional phrases as their  taught in this one classical translation of them, beginning with oneself.

‘May I be free from danger.

May I know safety.’

The danger in that sense is both inner danger from the force of certain mind states and outer danger.

‘May I be free from danger.

May I have mental happiness.

May I have physical happiness.

May I have ease of well-being.’

Which means may I not have to struggle terribly day-by day — livelihood and family issues.

‘May I be free from danger.

May I have mental happiness.’

But really you should use any phrases that are powerful for you.

They need to be meaningful — not just in a very temporary way.

I guess the discourse is ok — but something profound that you’d wish for yourself and others.