Stage 1 – Cultivating metta toward yourself
“Friendship with ones self is all important, because without it one cannot be friends with anyone else in the world.”
Eleanor Roosevelt
Roosevelt expresses a psychological truth that the Buddhist tradition has espoused for two and a half millennia — that our attitude towards ourself conditions our attitude towards others. It’s for that reason that in the development of lovingkindness meditation practice we begin by cultivating metta first for ourselves.
“We can never obtain peace in the outer world until we make peace with ourselves.”
- His Holiness the Dalai Lama
Before starting this practice, you will need to read (if you haven’t already) the sections on posture and ways of cultivating metta.
Once you’ve read them what will follow will make a lot more sense.
You can listen to a RealAudio Recording that will guide you through the First Stage of the practice.
And an audio CD containing three guided meditations led by Bodhipaksa is available in our bookstore, priced $14.95.
Stage One
In the first stage of the practice, set up your posture and deepen your awareness of your body.
Then become aware of how you are feeling. What emotions are present? You don’t necessarily have to label them, just be aware they are there.
These emotions will be your focus during the practice. Keep your attention focused on your emotions throughout the practice. If you get distracted, come back to your body, and then to your emotions.
To work with your emotions, use a word or phrase, or a memory, or your imagination. As you work with your particular method, be aware of what effect it is having on your emotions, which are your focus.
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Comments
Comment from Galen Gilchrist
Time: April 17, 2009, 3:10 pm
I am very interested in lovingkindness meditation and have read and listened to much about it. My question is what if you cannot achieve the physical pose for meditation? I have physical limitations that prevent the proper posture.
Comment from Bodhipaksa
Time: April 17, 2009, 8:37 pm
Hi Galen,
Have you checked out our posture workshop? I think you’ll find answers there. If not, get back to me.
Comment from Glenn Spencer
Time: May 21, 2009, 4:53 am
These guided meditations are the fastest route to meditative clarity I have encountered. Your way of meditating infuses the listener, so that one can leave the meditation with new tools in the toolkit , so to speak.
I never realized how harsh and judgemental my inner voice was! I think maybe, if you can go that easy on me, maybe I can too.
Comment from Bodhipaksa
Time: May 22, 2009, 2:07 am
Thanks for your kind comments, Glenn. Finding a more compassionate inner voice takes time, but it’s worth putting in the effort.
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