{"id":81951,"date":"2020-07-29T00:00:00","date_gmt":"2020-07-29T00:00:00","guid":{"rendered":"https:\/\/www.yogapedia.com\/2020\/07\/29\/a-simple-act-of-loving-kindness-practicing-metta-bhavana"},"modified":"2020-07-28T20:41:26","modified_gmt":"2023-12-20T15:06:57","slug":"a-simple-act-of-loving-kindness-practicing-metta-bhavana","status":"publish","type":"post","link":"https:\/\/www.yogapedia.com\/a-simple-act-of-loving-kindness-practicing-metta-bhavana\/2\/12145","title":{"rendered":"A Simple Act of Loving-Kindness: Practicing Metta-Bhavana"},"content":{"rendered":"
Bhavana<\/em><\/a>, also referred to as metta-bhavana<\/em><\/a> in the Buddhist<\/a> tradition, simply means "loving kindness." Within this ancient Buddhist tradition, the relationship between loving-kindness, and the practice of a Buddhist lifestyle is deeply intertwined.<\/p>\n According to Buddhism and yoga<\/a>, everything is interconnected.<\/p>\n We are interrelated beings, and we cannot experience life without being in relationship with one another. This is why the practice of loving-kindness towards ourselves, towards our fellow humans, and towards nature is of the utmost importance.<\/p>\n The term bhavana, also stands alone. It’s typically translated as meditation<\/a> or cultivation. In this article, I’d like to explore metta-bhavana, the specific practice of cultivating a friendly kindness towards life, as this is an incredibly timely topic, given the topsy-turvy, chaotic times we’re currently living in.<\/p>\n Read: Becoming More of Who You Wish to Be<\/a><\/strong><\/p>\n The best place to start, in my view, is with your own self. We can all understand that to truly love others, we must first love ourselves fully<\/strong>. We must accept ourselves, beauty, flaws, and all, before we can fully accept those we’re in close (or far) relationship with.<\/p>\n From a psychological standpoint, it’s best to begin practicing loving-kindness with oneself. We must first focus our loving attention inwards, before we can radiate that love outwards.<\/p>\n There’s a traditional metta meditation<\/a> in the Buddhist tradition that you can follow, but I like to integrate the yogic mantra meditation<\/a> with one line of the traditional Buddhist meditation, and repeat it over and over again. If you have a set of mala beads<\/a> with which to support the repetition of the mantra, even better.<\/p>\n The mantra to practice is:<\/p>\n May I be happy and free from suffering.<\/p>\n<\/blockquote>\n What a simple statement. And yet, so powerful. I encourage you to take this profound act of loving-kindness towards yourself and meditate with it each morning. As you do, the words will gradually sink into your conscious awareness.<\/p>\n Before you know it, you really will feel a deep sense of love, kindness, friendliness, and acceptance towards yourself. After you’ve practiced with this mantra each day for 40 days, you can switch to the next practice, which has to do with directing loving-kindness outwards.<\/p>\n Read: <\/strong>Ong So Hung: A Heart-Opening Mantra<\/strong><\/a><\/p>\n In the first stage of directing our focus outwards, we start close to home, with someone we love and care about. Start with someone who you genuinely want to be happy. This might be your partner, your mother, your father, a sister or brother, your grandparent, your niece, or your own child.<\/p>\n Just begin focusing your attention on one of these people in your life. The practice, just like the one towards yourself, should be done for 40 days. While this may seem like a lot of time, it will pass before long. And, it’s a fun project to have. Mark the days in a meditation journal, then move on to the next phase. The mantra for your loved one is:<\/p>\n May my loved one be happy and free from suffering.<\/p>\n<\/blockquote>\n You may wish to insert your loved one’s name into the meditation, to make it that much more personal and specific. Do this for 40 days, and see if even they feel the benefits!<\/p>\nPracticing Metta-Bhavana Towards Yourself<\/h2>\n
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Practicing Metta-Bhavana Towards Those Close to You<\/h2>\n
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