Metta Bhavana

Meditation on Loving-Kindness

The Benefits of Metta Bhavana

1. One sleeps happily.
2. One wakes up happily.

3. One has no bad dreams.

4. One is dear to human beings.

5. One is dear to non-human beings.

6. One is protected by the gods.

7. One can be protected from fire, weapons and poisons.

8. One's mind concentrates quickly.

9. One's countenance is radiant.
10. One dies without bewilderment.

11. If one develops no further, one will reach at least to the Brahma world.
Guidelines On Metta Bhavana
We can spend some minutes a day on Metta Bhavana, the Meditation on Loving-Kindness, sending thoughts of loving-kindness to all beings throughout the world.
1. Sit in a relaxed posture. ( cross-legged, semi-lotus or lotus positions )
2. Keep your back straight with your eyes looking 3 – 4 feet ahead on the floor.
3. You may close your eyes and rest your palms lightly on your laps.
4. Breathe in and out softly and naturally. Be mindful of the breath as it goes in and

and comes out.
5. Allow your thoughts to dwell upon loving-kindness and compassion in accordance

with the stages below.
Stages
First radiate thoughts of loving-kindness to yourself .( You can mentally picture yourself – looking good, well, healthy and happy. ) Charge your heart and mind with thoughts such as : ( You can also mentally recite and repeat the lines. )
“ May I be free from harm and danger.
May I be free from physical suffering.
May I be free from mental suffering.
May I be well, happy and peaceful.”

You may repeat such thoughts until your concentration and calmness grow. Next, radiate in a similar way, thoughts of loving-kindness to members of your family, one at a time.
“ May he/she be free from harm and danger.
May he/she be free from physical suffering.
May he/she be free from mental suffering.
May he/she be well, happy and peaceful.”

In a similar way, radiate thoughts of loving-kindness to your relatives, teachers and friends, repeating mentally and fervently the lines :
* “ May they be free from harm and danger.
May they be free from physical suffering.
May they be free from mental suffering.
May they be well, happy and peaceful.” *

Radiate thoughts of loving-kindness to your enemies or people who are negative towards you. Repeat the lines above marked * * .

Lastly, radiate your thoughts of loving-kindness towards all beings in the whole world, the whole universe and all the realms of existence. Repeat the lines above marked * *.

With Metta,

Bro. Oh Teik Bin