How you practice metta (for a long time)?

Post by purple planet » Wed Nov 02, 2022 7:19 pm
How do you practice metta specifically ? for a long time ?

the above is basically the question , how exactly do you recommend to practice metta for a long time (meaning more than just for example 1-5 minutes but more like 30-60 minutes) here are just some examples of stuff that can be answered on the way :

For example you can say may i be healthy and happy and not experience suffering than say it to someone close than someone a bit less close than less close ... than to an enemy than to bigger and bigger groups until everyone : but than what ? you get back to yourself and than expand again ? and repeat this for an hour ?

(also what order : first enemy than all or first all than enemy ? what order do you do spesifcally ? )

maybe just send metta to self - repeat may i be happy for an hour ? and wait a few months untill i will get some specific expirence than expand that ?

sending metta but without words at all ? imagination ?

sending metta in any other specail way you have developed ?



Re: How you practice metta (for a long time)Edit

Post by frank k » Thu Nov 10, 2022 5:41 am


...Whatever else you do, memorize (word for word pali preferably), the Buddha's instruction on the brahmaviharas.
https://lucid24.org/sted/4bv/index.html
It's short, it's worth it, it's the same for all 4 brahmavihara.
At least memorize the essence of it, summarized as:
1. radiate that kind attitude (of any brahmavihara) in all directions
2. the 3 words at the end of the formula you want to pay particular attention to

appamāṇena a-verena
unlimited, without-vengeful-animosity,
A-byāpajjena pharitvā
without ill will, pervade [that mind state everywhere].


abyāpada appears in right resolve formula (resolve on non-ill-will).
unlimited is not just energetic pervasion of one's samādhi in a spatial sense, but unlimited in terms of not limting one's metta to a particular person, group, etc., not being limited by any of our defilements and biases.

avera, often translated as enmity or some other near synonym of hatred, which doesn't tell you anything useful since it's already a synonym of ill-will, the really important aspect you want to pay attention to is the vengeful-animosity, the tendency to want to take revenge, thus perpetuating a cycle of violence, setting up endless family feuds that last years, decades, generations, and lifetimes. Meet enough strong meditators who can see past lives and ghosts and such, you'll learn of all kinds of horror stories of how revenge never works out in the long run. The only way out is to stop participating in cycles of hatred and violence. Avera.


When your attitude is set up correctly like so, then work on your jhāna. The stronger your jhāna gets, the greater the range and power of the energy you pervade in all directions.


I would avoid Vism. and most other detailed and complicated instructions on metta and brahmaviharas.
Focus on ridding the mind of impurities, having the right attitudes (kindness, no intention of ever getting revenge, etc.), and let jhāna take care of the rest.