EXERCISING METTA TO ONESELF— The traditional method of practising loving-kindness begins by giving it to oneself. It seems to be a difficult start for many in the West, while taken for granted in the East. Here I have not attempted to point out the reasons for the difference but obviously clarification is needed in this important phase. Firstly, metta to oneself is not selfish. On the contrary, it is the wish to overcome selfishness and to do that, one has to first establish oneself spiritually ie spiritually happy. A simple argument is—you need to be happy before you can effectively wish another to be likewise. If the argument holds, then the next question would be how to make yourself happy. By reciting mechanically, “May I be safe…?” Certainly you need to mean not only what you say but also in your actions. Thus, I have formulated an approach that serves our purpose, and it can be used as a beginning for both metta and vipassana meditations. As in any form of meditative exercise involved with concentration, the first part is relaxation. Take a few slow deep breaths to help one to relax. With each out-breath, exhale whatever stress one can. After a few times, let the breathing return to its natural state. The next step involves sweeping clear awareness through the body from head to toe. As one does it, that part of the body is made to relax, concurrently filling it with clear awareness. This process applies not just externally but includes internal organs such as brain, heart, lungs… and so on. Another point to remember is: the clear awareness summoned has also two other properties besides clarity, ie peacefulness and softness. All these three qualities aggregate to the state of wholesomeness in a pure mind which, coupled with awareness, is the root of all goodness in life. One proceeds to sweep upwards and then downwards again. The process can be repeated until one reaches tranquility. In Vipassana meditation, one proceeds to observe more clearly the sensations in this sitting posture, especially at the areas where contact is obvious. These sensations will then form the base of Vipassana objects that change from moment-to-moment as fluxes of energies. In Metta however, the comfort of body and peaceful mental states are mindfully acknowledged, appreciated and further encouraged to develop. This will lead the mind into deeper tranquility and well-being. You may be amazed how happy you can be just by doing this!
Posted on: Thu, 01 Jan 2015 23:43:16 +0000
Trending Topics
Recently Viewed Topics
© 2015