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 develop more wholesome states, like kindness, but also slowly dismantle the unwholesome states that keep us trapped in greed, resentment, and a feeling of unworthiness.
Metta is considered the foundational practice on which the other three abodes rest. 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 formal and informal meditation. 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 emerges through the phrases is that we begin to see the places where we are blocked. Don’t expect to feel the brahma-viharas immediately. Instead, as you repeat the phrases directed towards yourself, 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 challenging to send love to ourselves and others. 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 possible through dedicated brahma-vihara practice can soften our hearts and open our eyes to the love 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 whenever you notice a self-judgement, or at a specific time each 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.
