Loving-kindness meditation

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 Loving-Kindness Meditation

Loving-kindness meditation (LKM) is an ancient Buddhist practice that cultivates goodwill and universal friendliness toward oneself and others.

Loving-kindness "Metta bhavana," the first of the Four Brahma Vihara meditation techniques that the Buddha taught to cultivate happy emotions, is translated as "meditation" in English.

According to recent scientific studies, LKM improves mental health in a variety of ways that are consistent with the teachings of the original Buddha. A more thorough discussion of the practice's advantages is provided below.

4 Brahma Viharas: Known also as the four divine abodes or the four immeasurables, the Four Brahma Viharas are a quartet of Buddhist meditation techniques of which LKM is the fundamental practice. These are a set of complementary meditation practices that focus on cultivating positive emotions:

• Metta (loving-kindness)

• Karuna (compassion)

• Mudita (appreciative joy)

• Uppekha (equanimity)

Each of these positive meditation practices provides the foundation for the next. For example, we need to generate loving-kindness to cultivate compassion, and we need both loving-kindness and compassion practices to cultivate the appreciative joy that celebrates others’ talents and success.

The Buddha suggested the following three exercises as a way for them to change their conflicting emotional states:

• Loving-kindness overcomes hatred.

• Compassion overcomes cruelty.

• Appreciative joy overcomes envy.

Equanimity is the ultimate state of tranquility that is reached when these three practices are integrated. This is the emotional foundation of freedom from suffering.

Benefits of Loving-Kindness Meditation

The story is that the Buddha taught the benefits of metta meditation to monks who were having trouble concentrating when meditating in the forest, allegedly because of disturbances caused by tree spirits and earth devas.

From a secular standpoint, one could argue that the monks were taught metta by the Buddha to assist them conquer their dread of being alone in the forest while meditating, where they were vulnerable to various threats. The practice's justification is that compassion for all living things drives away fear since fear and loving-kindness are incompatible. Metta is protective, both physically and mentally.

For example, most of us will be familiar with how feeling afraid and anxious can make you more vulnerable to harm when traveling alone far from home. When targeting a victim, those with malicious intent search for signs of vulnerability.

Here, the same reasoning holds true. Since fear and love are incompatible, the Buddha taught his monks metta. A lack of fear made the monks less vulnerable, calmed them down, and they created less disturbance in the forest. According to legend, the tree and ground spirits were appeased and even shielded the monks from harm when they started practicing metta meditation.

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Sometimes we forget how blessed we are!

My hot water works, I have groceries to eat, I can still afford eggs, I have clean sheets on my bed, I have family and friends who love me, and I woke up today in the right mind. If that’s not blessed I don’t know what is…

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