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The Discourse on Loving-Kindness (Metta Sutta) was given by Buddha Shakyamuni 2600 years ago. Including this powerful meditation of Loving-Kindness in our practice brings immense benefit.
The radiance of our loving-kindness brings protection from harmful influences and offers blessings and beneficience to all it touches.
Enjoy The Loving-Kindness Meditation Altar Card ?  See below for more meditation tools and Dharma Altar Cards and Thangka Altar Cards. Barbara Comforto demonstrates The Loving Kindness Meditation, also known as The Buddhist Metta Meditation.
Compassion helps us mend relationships and move forward while fostering emotional intelligence and well-being. This exercise draws on a guided meditation created by researcher Emma Seppala, Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and author of The Happiness Track. We recommend listening to the audio of this guided meditation in the player above; you can also download it from Dr.
Now imagine that you are surrounded on all sides by all the people who love you and have loved you. Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness. Now think of an acquaintance, someone you don’t know very well and toward whom you do not have any particular feeling.
This article was adapted from Greater Good In Action, a site launched by UC Berkeley’s Greater Good Science Center, in collaboration with HopeLab.
Greater Good In Action is a site launched by UC Berkeley’s Greater Good Science Center, in collaboration with HopeLab. This man turned out to be a Buddhist monk named Matthieu Ricard and he has been practicing Metta (Loving-Kindness) Meditation for years. The Pali word metta is a multi-significant term meaning loving-kindness, friendliness, goodwill, benevolence, fellowship, amity, concord, inoffensiveness and non-violence. The Pali commentators define metta as the strong wish for the welfare and happiness of others (parahita-parasukha-kamana). Essentially metta is an altruistic attitude of love and friendliness as distinguished from mere amiability based on self-interest. One day the student Subha was moved to know what practice he could do in order to be one of the heavenly beings in the celestial realm.
He worked up the courage and asked the Buddha, “Master, I have heard it said that you teach the path to the retinue of the High Divinity. Here a bhikkhu abides with his heart imbued with loving-kindness extending in all directions. For a more detailed look into the scientific benefits of loving-kindness meditation click here. Begin loving-kindness meditation by resting your body in a comfortable position, sitting on a cushion or on a chair. Bring your awareness to the sensations of your body, breathing into areas that feel tense or constricted.
Take three slow deep breaths, breathing though your nostrils, down into your belly, expanding the diaphragm and finally the chest. Attend to the rhythm of your breath for few moments, letting it flow unconstrained by restless thoughts and emotions.


The first one: What would I love to receive from the world in order to have a happy, meaningful, and fulfilling life? While other requisites might be intangible, such as wise counsel on your spiritual journey, peace, harmony in your environment and supportive company of others.
Imagine that the world rises up to meet you, here and now, and provides you with all the external support that is needed to fulfill your aspirations. Each of us is constantly changing from moment to moment, day to day, as our bodies and minds are continually in a state of flux. Then ask yourself the third question: What would I love to offer to the world, to those around me and to the environment at large?
Invite this vision into your field of consciousness, embellishing it with as many details as you think of, and then imagine that this dream is being realized here and now.
Take a deep breath in and when you breathe out see and feel this rainbow light fill the room you are in. Now as you begin to breathe out again, see this rainbow light expand from your heart and encompass the building where you are touching everyone in it.
Now, expand this rainbow light field out further so it radiates and shines through your neighborhood.
Now see and expand this rainbow light out even further so that it’s rays bathe the whole country. Now, a rainbow beam of light appears before you and you follow upon it with your consciousness.
Take one final breath in thinking, “May I be happy and may I experience the causes of happiness. This Loving-Kindness Meditation Script was created and based on instructions for loving-kindness meditation by B. Loving Kindness Meditation is an excellent meditation to practice to bring about inner feelings of joy, love, peace, contentment, and harmony. For those who have evolved spiritually, and since you are reading this you are evolved, you must become one with the higher spiritual forces of Love, Kindness, Compassion, Forgiveness, and Humility. Next, project loving kindness towards someone you already hold dear; such as your spouse, child, parent, sibling or friend.
The heart-opening verses of the Loving-kindness Meditation are shown over an exquisite photograph of a lotus flower; an ancient symbol of the pure heart-mind of wisdom and compassion. In the Anguttara Nikaya 11:16, Buddha Shakyamuni tells us there are eleven different blessings that one can expect from the dedicated practice of universal loving-kindness! Imagine that person standing on your left side, sending you wishes for your wellness, for your health and happiness. It could be a neighbor, or a colleague, or someone else that you see around but do not know very well.
Synthesizing hundreds of scientific studies, Greater Good in Action collects the best research-based methods for a happier, more meaningful life—and puts them at your fingertips in a format that’s easy to navigate and digest. Synthesizing hundreds of scientific studies, Greater Good in Action collects the best research-based methods for a happier, more meaningful life—and puts them at your fingertips in a format that’s easy to navigate and digest.
Through metta one refuses to be offensive and renounces bitterness, resentment and animosity of every kind, developing instead a mind of friendliness, accommodativeness and benevolence which seeks the well-being and happiness of others. It evokes within a warm-hearted feeling of fellowship, sympathy and love, which grows boundless with practice and overcomes all social, religious, racial, political and economic barriers.
Whether through feeling angry or through reacting to someone in unskillful ways, may no one want another to suffer.


Some of the things could be of material nature, such as food, housing, medical care and clothing. Clearly see your basic needs being fulfilled, and inquire further into what more you would love to receive from the people around you and from the environment at large.
You may bring to mind both tangible and intangible things, whatever you feel would assist you in fulfilling your heart’s desire. And as you envision the person you would love to evolve into, imagine that this transformation is taking place, here and now.
We can’t help but influence those around us through both our action and our inaction. This meditation will become progressively more effective as you evolve on your spiritual path. A brief commentary, along with instructions for practicing with the Loving-kindness Meditation Altar Card are offered on the back of the card.
The Pali word 'metta' (maitri in Sanskrit) mean universal loving-kindness, friendliness and goodwill, free from expectation and possessiveness.
We dissolve the barriers in our hearts that create separation between ourselves and others. We have included a script of the meditation to help you follow it yourself or teach it to others.
Release the worries of the day, release anticipations of the future, and settle into the only reality there is: the present moment. You are changing all the time whether you choose to or not, so envision the changes you would love to experience in your evolution as a human being. It is much easier to be kind and loving towards everyone once you realize that the only reason people do negative things in this world is because they are ignorant. With this sublime heart of love, we express care and concern for all beings through benevolent thoughts, feelings and words, as well as through selfless acts of kindness and generosity. We transform fear and negativity into courage and kindness, and we learn to care for and love all beings without exception. Your ego may still be running programs, influenced by entrainment, and there are things that will take time to master and overcome. As you experiment with loving kindness meditation, expand your projection of love and send some towards people you may be indifferent to; acquaintances, or random people you see on the street. Forgiveness and compassion are two of the greatest acts of humanity, and without them, evolution into a peaceful world would not be possible. The only real enemy is ignorance, and ignorance is not something that can be defeated by outside forces. The more you give the more you receive; for once you allow love to flow through you, you will see that the true source of love is inexhaustible. Resentment, hate, and anger, harm only those who harbor such destructive feelings.Be unconditionally loving and kind towards all of life, in all its expressions. But after observation and analysis, when you find anything that agrees with reason and is conducive to the good and benefit of one and all, then accept it and live up to it.
Intend this state for yourself and then practice it; your innermost Self will thank you, and so will I.



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