Title- How To Radiate Loving-kindness & Cultivating Loving-kindness


How To Radiate Loving-kindness

Developing and transmitting repeatedly one’s benevolence for the welfare of others is called “Metta Bhavana” —cultivation of loving-kindness.
Cultivation of loving-kindness should begin with oneself. By doing so, one develops one’s sympathetic consideration for others wishing them to be happy and free from danger as oneself. Loving-kindness should not be radiated to the dead because they are unable to accept it.
First of all, concentrate your mind on the form of the person whom you want to radiate loving-kindness till you come to discern his figure from head to toe, just as looking at his photograph. Then, radiate your loving-kindness to him while contemplating repeatedly thus: “May he be happy. May he be free from enmity”. This is the method of radiating one’s loving-kindness towards others.
According to the admonition of some prominent and reverend teachers in Burma, to be more effective in radiating loving-kindness, one should practice as follows;

(1) First observe the moral precepts.

 

(2) Sit cross-legged keeping the body upright. Place your palms one upon another facing upwards with the tips of your thumbs touching each other. Without dropping your head, sit still with steadfast mindfulness on the person to whom loving-kindness is being radiated.
(3) Focus in your mind on the person to whom you want to radiate loving-kindness visualizing his personality. Then, contemplate in your mind, cultivate your loving-kindness repeatedly and earnestly thus; “May he be happy and free from enmity” for at least fifteen to thirty minutes.

(4) When you can successfully radiate your loving-kindness to a particular person, you can radiate your loving-kindness in the same way to many people, to the whole village, to the whole country and even to the whole world.

 

When you are accustomed to that practice, it will not be difficult for you to radiate your loving-kindness to all beings in all directions.

Cultivating Loving-kindness

 

Permeating the Ten Directions with Loving-kindness:

(1) May I be free from danger and enmity. May I be always well and happy.

(2) May my parents and teachers be always well and happy.

(3) May all beings in my home be always well and happy.

(4) May all beings in my village be always well and happy.

(5) May all beings in my town be always well and happy.

(6) May all beings in my country be always well and happy.

(7) May all beings in the east be always well and happy.

(8) May all beings in the south be always well and happy.

(9) May all beings in the west be always well and happy.

(10) May all beings in the north be always well and happy.

(11) May all beings in the south-east be always well and happy.

(12) May all beings in the south-west be always well and happy.

(13) May all beings in the north-east be always well and happy.

(14) May all beings in the north-west be always well and happy.

(15) May all beings in the upper-direction be always well and happy.

(16) May all beings in the lower direction be always well and happy.

(While reciting “my parents”, concentrate your attention on your parents. So also, while reciting “all beings in the east” concentrate your mind on all sentient beings living in the east.)

 

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