Metta Bhavana is a meditation technique that focuses on developing loving-kindness. In the Triratna Buddhist movement, it is one of the core practices. The phrase "Metta Bhavana" translates to the cultivation of loving-kindness.
The basis of Metta Bhavana
Buddhism holds that humans have the potential to develop compassion towards all living beings. One of the ways Buddhists practice this is by doing Metta Bhavana meditation. At its core, it's an imaginative practice where the meditator focuses their attention on developing feelings of goodwill, warmth, and kindness toward oneself and others.
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Why and how to do Metta Bhavana
Intentionally cultivating positive emotions towards ourselves and others has myriad benefits. It may improve self-confidence, foster connection with others and help us gain a more balanced and positive outlook on the world and our lives. If you commit to doing Metta Bhavana on a daily basis, it's likely your life will change to the better. But where do you start?
Traditionally, this meditation involves five stages, with each stage lasting the same amount of time. The practice can last from five minutes to an hour (or even longer) and can be tailored to however and to whomever you would like to send loving-kindness.
The five stages of Metta Bhavana
Metta to yourself: Start by cultivating gratitude, compassion and kindness towards yourself.
Metta to a good friend: Next, extend this feeling to a close friend.
Metta to a 'neutral person': Then, direct loving-kindness towards someone you feel neutral about, such as a person you regularly see but aren't close to.
Metta to someone you find challenging: Move on to someone you find difficult or challenging. (It's best not to start with the most difficult people in your life.)
Metta to all beings: Finally, spread loving-kindness to all beings in the universe. This is where you could get really creative, as you can start imagining all sorts of beings, or expand your focus to different places.
A popular way of sending metta is by reciting sentences while having the chosen person/people in mind. Some of the usual phrases are, “May you be happy. May you be well. May you be peaceful and at ease.”
You can tailor the meditation to what feels right for you. For instance, instead of phrases, you can imagine your chosen people in a peaceful environment with a smile on their faces, or imagine light shining from your heart center to theirs. You could also thank the different people in your meditation for the ways they have contributed to your life, big or small.
It takes time and practice
Metta Bhavana is more than just focusing; it’s about nurturing kindness towards yourself and others. Practicing this meditation helps you connect with and positively influence the lives of others.
However, it doesn't come easily to most people, so we need to be kind to ourselves. Not getting on easily with Metta Bhavana by no means suggests you aren't a loving and kind person. Also, it might take a while before you work out how you personally like doing Metta Bhavana.
With that in mind, at any point, you are welcome to reach out to our meditation teachers at the Croydon Buddhist Centre. You are always welcome to attend a meditation class and ask questions.
Taking the Metta Bhavana further
There's a deeper level to Metta Bhavana called 'objectless Metta,' which is a form of Vipassana (insight) practice. This goes beyond the traditional five stages and focuses on the idea that Metta itself is a fundamental quality of existence. Read our article about it here.