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‘  METTA BHAVANA

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METTA BHAVANA is the Meditation on Loving-Kindness
METTA BHAVANA ‘ 

ú
The Buddha gave a Discourse on Loving-Kindness
( The discourse is the Karaniya Sutta «in Sutta Nipata 1.8 )
While the Buddha was staying at Savatthi, a
band of monks, having received subjects of
meditation from the Master, proceeded to a
forest to spend the rainy season (vassana).
The tree deities inhabiting this forest were
worried by their arrival, as they had to
descend from tree abodes and dwell on the
ground. They hoped, however, the monks
would leave soon; but finding that the
monks would stay the vassana period of
three months, harassed them in diverse
ways, during the night, with the intention of
scaring them away. %
ñ 


ÝÝÝÝÝÝÝc 

× î   î ˊ᰾्ࣴ೎ƥδᓃຈυҗñ
 ƥտδ਍෥ൡ‘ ˊ

෥ൡ᫔ຈυрտൌ‫ا‬տϽ‫୵ޅ‬ƥ‫ݿ‬р៿ᨽ
Эտ‫ޞ‬λѮˊ

рৌഫƥຈυр੟ઉҤѕጌˊ

ν᧼ƥ੄рቹᩈຈυрय‫ޗ‬᰾्ࣴഭᯋѮ೎ƥ
‫ޗ‬೶ƥҤҋᅶ࠰ጕൌᴔ୵мᖮٓ᥉ຈυрˊ

Ú
Living under such conditions being
impossible, the monks went to the
Master and informed him of their
difficulties. Thereon the Buddha
instructed them in the Metta Sutta
and advised their return equipped
with this Sutta for their protection.
The monks went back to the forest,
and practicing the instruction
conveyed, permeated the whole
atmosphere with their radiant
thoughts of Metta or loving-kindness.
The deities so affected by this power of
love, henceforth allowed them to
meditate in peace.
f
‫ޗ‬๢૮Ճλƥຈυрँ‫ޗ‬ು‘ˊ
Ѓр‫ؚݽ‬ጁ‫ٴ‬τऱрˊ
‫ݿ‬๢ƥñ ຈυр۬᢫
ˊ
ണϽϽұ஍Ѹᅶˊ
ñ ຈυр‫ݽ‬տؑࠨˊ
‫ݽ‬տؑൌ෥ൡƥຈυрҗၯñ  ۬᢫
ˊ

Ͻ֤᫗ƥ෥ൡ‫ڄݻ‬ਸ਼࿩Ͻˊ
р྄‫ا‬ଓ֬ƥ‫ݿ‬๢ϴᡥຈυрᨆ р‘ˊ

”
What is METTA ?
Metta is«
Loving-Kindness
Goodwill
Friendliness
Benevolence
Concord
Love

Metta 

 Metta 
  !"
á  


Vn Metta, there is a
strong wish for the
happiness and welfare of
oneself and others.
The heart opens
unconditionally
encompassing all that is.

#$྄྄%& ϴ%&'(ˊ
य࠵ುോх)ˊ

=
Metta is devoid of self-interest.
One with Metta has the
attitude of a friend who wants
to give to another the best to
further his or her well-being.

ುጐˊ
ണ ѕयഡ࡛*+
ϴৌഫ ѕᥒൌᥒ࡛ˊ

c
ust as a mother gives
her own life to protect
her child, so Metta only
gives and never wants
anything in return.

,-ѕႰႭ'(
./ൌұ஍'(01ˊ
ണ2ണ*+3
νѕዬഫ‫ݽ‬எˊ

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The 11 Benefits of Metta Bhavana

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The 11 Benefits of Metta Bhavana

1 One sleeps happily.

4 ࣴጴ c]
] One wakes up happily.
4೎Ᏺድᖻᆇ


ú One has no bad dreams.

νӟૌි

c%
% One is dear to human beings.
‫ ا‬


Ú One is dear to non-human beings.
¤ ϴ 

cf
f One is protected by the gods.
»ድ஍‫׹‬


” One¶s countenance
is radiant.

îî.

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8 Fire, poison and weapons
do not affect one.

\ ν467

c=
= One¶s mind concentrates quickly.
æ 

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10 One dies without bewilderment.

B೎νᲩӅ
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11 Vf one develops no further, one will
reach at least to the Brahma World.

‡.89: ϴय4.‫ޗ‬ෙ»

]]
Metta Bhavana ± Guidelines 1

We can spend some


minutes a day on Metta
Bhavana, sending
thoughts of loving-
kindness to all beings
throughout the world.

‘  »ƥಖ౤
+τδժђ.ˊ
 c

Metta Bhavana ± Guidelines ]

1 Sit in a relaxed posture on the floor or


a cushion. (cross-legged, semi-lotus or
lotus position )
] Keep your back straight.
ú You may close your eyes.
% Breathe in and out softly and
naturally.
Ú Allow your thoughts to dwell upon
loving-kindness and compassion.

cÝ ‫ޞޗ‬ୈƥԘᦳಇ൘ˊ
‘  
λሥ‫ת‬ሥୈ‫آ‬ሥ
 ] ]Ý  ';<= ˊ
Ý ᧍ᯄύቈ ˊ
Ý ൾ';>?ˊ
Ý ୿ଐઍಇ‫ˊޗ‬ ]%
Metta Bhavana ± Guidelines ú
First, radiate thoughts of loving-
kindness to yourself. Charge your
heart and mind with thoughts such as :
î 
 
   


  

  
  

@೎ƥ୿AB*'( ˊ୅р‫ظ‬м
ᅶλᱤCDѸᠷ଄ᡥᦳEFଓˊ
‘ 
Ǽଚ୅ԏ‫ا‬ћ7GHIˊ
  ଚ୅ುԬJˊ
ଚ୅ುᦳѱJˊ
ଚ୅࡛ࣴઉϪG࣮ࣴˊ

Metta Bhavana ± Guidelines %

You may repeat such


thoughts of Metta
until your
concentration and
calmness grow.

‘  ଐઍርտ
  ֤ࣽྏ྄ƥድ࣮ࣴˊ

]f
Metta Bhavana ± Guidelines Ú
Next, radiate thoughts of loving-
kindness to your parents and other
family members as follows:
 
 
   
 

  
 
  
   

åλൌ ට௳λᱤCD୿
ಖ౤*K-GL ˊ
‘ 
  ଚрԏ‫ا‬ћ7GHIˊ
ଚрುԬJˊ
ଚрುᦳѱJˊ
ଚр࡛ࣴઉϪG࣮ࣴ ]”
Metta Bhavana ± Guidelines f

adiate thoughts of
loving-kindness to all
your teachers and
friends repeating
mentally and fervently
the four lines as before.

‘  MNO‫ޞ‬ᱤ
 f CDƥಖ౤*P
Ԙ᪇QRGS!ˊ

]
Metta Bhavana ± Guidelines ”

adiate thoughts of loving-


kindness to your enemies
or people who are negative
towards you, repeating
mentally and fervently the
four lines as before.

‘  MNOᱤ
 ” CDƥಖ౤*P
T GUVP ˊ
]=
Metta Bhavana ± Guidelines 8

Lastly, radiate your thoughts of


loving-kindness to all beings in
the whole world, universe and all
the realms of existence, repeating
mentally and fervently the four
lines as before.

‘  ഡَƥMNO‫ޞ‬ᱤCDƥ
ô ಖ౤*WτƥಜXYG
ђᩈ୛ണ.ˊ

ú
The
End
May METTA
Grow and Grow
in you.
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ଚૣZማࠖᮿ
ଚP[ࣴઉϪ
M\]^
Teh kk
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