The ancient yogis knew that kindness could be such a powerful force. In fact, they taught a systematic way of getting in touch with what they called our “basic goodness”.
The four “heavenly abodes”, or brahma-viharas in Pali, are discussed as an important step within the yoga sutras of Patanjali and were frequently taught by the Buddha. Metta (loving friendliness), karuna (compassion), mudita (sympathetic joy), and upekkha (equanimity) are four states of being that are considered supreme ways of relating to human experience.
These practices not only help us to develop more wholesome states like kindness, they also help us to slowly dismantle the unwholesome states that keep us trapped in greed, resentment, and a feeling of unworthiness.
Metta is considered the foundational practice in which the other three abodes rest on. Metta or loving kindness reconnects us with the true nature of our hearts and is taught as an antidote to fear. It arises out of a heartfelt desire for others happiness.
Practice along with this audio meditation on loving kindness (metta).
Audio Meditation on Loving Kindness or Metta
We can integrate the brahma-viharas through meditation formally and informally. The simplicity of the practice allows us to use it almost anywhere anytime. We can integrate it into a formal seated practice or use it when we are out in the world. As we do this, we actually start to create new neural pathways that encourage greater acceptance, love, and happiness.
What eventually occurs through the phrases is that we begin to see the places in which we are blocked. Don’t expect to immediately be able to feel the brahma-viharas. Instead as you repeat the phrases directed towards yourself and others begin to notice the way your heart contracts and expands in relation to your intention.
Because the brahma-viharas are considered a purification practice they can bring up their opposite. At times we can find it difficult to send ourselves and others love. At other times the practice feels uplifting and joyful.
Remember this style of practice systematically uproots the inner narrative that persistently speaks and feels fear and separation. The transformation that is possible through dedicated brahma-vihara practice has the potential to soften our hearts and open our eyes to the love that is accessible in every moment.
The Practice
Integrating this practice into your day can take many forms. To begin, try repeating one of the following metta phrases to yourself when you notice a self judgement or during a particular time every day (for example before you fall asleep every night).
How does it feel for you? Allow whatever you experience to be present.
- May I be well in body, spirit and mind
- May I be at peace internally and externally
- May I feel connected, supported and loved
- May I be healthy and strong and free
Feel free to alter the phrases so that you feel a connection to the words. And remember – you may not always feel loving but do the practice anyway.
As your practice matures you can try changing the phrases and directing your phrases first towards a loved one, then a neutral person, and then a person with whom you have difficulty, and finally all beings everywhere.
