Exactly about 27 days ago, we walked into the buddhist temple opposite my house during an evening aarti. The aarti ended and there was a gentleman who started discoursing on meditation. It turned out to be a pleasant surprise that he started teaching it and described the benefits of doing this particular meditation.Meditation was not new to me. I have been doing some general meditation for the past 6 months, on and off while I was yet to really feel any specific benefits of meditation. But nevertheless I used to feel very good about it. Now, about metta bhavana meditation. the monk said the following things:
1. Start with a close eye and smiling face (If you smile you will be happy and vice versa!!!). Imagine yourself in a very happy and pleasant state. Think that all is well with you and all is going to be well with you, no matter what.
2. Imagine your very inner circle (the immediate family members). Imagine their happy faces and tell that all is well with them and is going to be well with them. While imagining the faces continue breath deeply and gently. Dont allow any other thoughts to sabotage this feeling.
3. Slowly expand this to distant family members. Imagine their happy faces. Go slowly to your friend circle, acquaintances etc. Imagine any unhappy soul on the street or anywhere whom you want to give this special loving kindness. Then continue to people in your office building, apartment building, city, state, country and entire universe. All this while keep a very smiling face.
This may last between 5-7 minutes depending on how many people you are specifically sending this loving kindness.
I have been doing this meditation may be every other day o n an average. Even I include the people I am not particularly fond of.
Yesterday, I got a phone call from a person whom I am not very fond of, but nevertheless I have included her in my meditation. She was speaking very fondly about me!!!! This is like a miracle. So, also another person, I am not very fond of also has been pleasant with me. So, I am assuming this is the result of this metta bhavana meditation. How nice it is! Hope this will work for you as well
1. Start with a close eye and smiling face (If you smile you will be happy and vice versa!!!). Imagine yourself in a very happy and pleasant state. Think that all is well with you and all is going to be well with you, no matter what.
2. Imagine your very inner circle (the immediate family members). Imagine their happy faces and tell that all is well with them and is going to be well with them. While imagining the faces continue breath deeply and gently. Dont allow any other thoughts to sabotage this feeling.
3. Slowly expand this to distant family members. Imagine their happy faces. Go slowly to your friend circle, acquaintances etc. Imagine any unhappy soul on the street or anywhere whom you want to give this special loving kindness. Then continue to people in your office building, apartment building, city, state, country and entire universe. All this while keep a very smiling face.
This may last between 5-7 minutes depending on how many people you are specifically sending this loving kindness.
I have been doing this meditation may be every other day o n an average. Even I include the people I am not particularly fond of.
Yesterday, I got a phone call from a person whom I am not very fond of, but nevertheless I have included her in my meditation. She was speaking very fondly about me!!!! This is like a miracle. So, also another person, I am not very fond of also has been pleasant with me. So, I am assuming this is the result of this metta bhavana meditation. How nice it is! Hope this will work for you as well
