Loving-kindness meditation
Conflicts are commonplace in everyday life. In a society that promotes competitiveness and a desire for achievement, this is hardly surprising. Whether they occur on a personal or professional level is secondary. What matters is that they can have a destructive effect on the respective area and, not least, on our entire lives. Therefore, those who possess the ability to approach problems calmly and resolve conflicts constructively and peacefully have mastered a rare art that has the potential to transform not only their own environment but, increasingly, humanity as a whole.
We're talking here, of course, about loving-kindness meditation, known in technical jargon as metta bhavana. What exactly this involves and how it is practiced are aspects that will be discussed in the following lines.
Metta-Bhavana – the path to more optimism, acceptance and kindness
But what exactly does the term 'Metta-Bhavana' mean? The Pali word 'Metta' translates as selfless love, warmth of heart, and natural kindness, while 'Bhavana' means 'development'. It's crucial to note that these qualities aren't calculated. Rather, they are truly characteristics that spring from a pure heart. The well-being of others is the focus of attention, while one's own ego takes a back seat. It's certainly no exaggeration to predict that the practice and thus cultivation of this form of meditation can bring about groundbreaking positive changes in large segments of human society, which is dominated by selfish thinking. And apart from this global effect, as a Metta-Bhavana meditator, you will find the gateway to happiness yourself. So, if you've had enough of all this elbow-to-elbow thinking and constant competition, and are looking for a way to redefine yourself and your values, thereby setting a role model for others, then you should immediately allow Metta Bhavana meditation to whisk you away on a journey that is both exciting and enlightening. You'll learn a great deal about yourself and your own feelings, as well as about others, without, for example, using autosuggestion to convince yourself that the conflicts and those who trigger them aren't really serious. Rather, Metta Bhavana empowers you to consciously experience the respective feelings, slowly calm them, and then open yourself up to new things. The positive effects of this form of meditation include a reduction in critical thoughts and moods, as well as an increase in a positive attitude toward yourself and others.
The Metta Bhavana Meditation – Step by Step
But how is this consistently beneficial effect actually achieved?
A common training method for loving-kindness meditation is done in five units.
The first step serves to develop a positive attitude towards oneself. Visualizations in the form of images from happier times, good wishes for oneself, etc. are often used here. The path to maximum harmony with oneself is different for each person. In the second unit, you are asked to imagine a person close to you with all their good qualities and to send them only your best wishes. In the third stage, you devote your thoughts and attention to a person you know but are indifferent to. Next, you turn your attention to someone you feel an aversion to. Don't try to gloss over obvious negative aspects, but instead focus on the person in a broader context, because you will inevitably also encounter positive elements. The final stage aims to present all four characters. First, you send everyone your sincere love and then slowly expand this in ever-widening circles to all of humanity and all living beings.
Image © arsenisspyros
