Stage 1 - Cultivating metta toward yourself

If you're new here, you may want to subscribe to our RSS feed. Thanks for visiting!

“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.

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.