Nov 19, 2013
In yesterday’s post I talked about the fact that many people have misconceptions about what metta (lovingkindness) is, and how those misconceptions can lead to disappointment, despair, and to giving up on the practice. The main misconception I addressed is that lovingkindness is an emotion. Actually, lovingkindness is a volition. It’s classically defined as the intention that beings be happy. So it’s something we want, not something we feel. Although the volition may lead to certain feelings, like warmth, an open heart, a sense of cherishing, joy, etc., the feelings are secondary.
Another thing that often happens is that we try too hard to make something happen. This may have happened to you …
Nov 18, 2013
This post is part of our Urban Retreat, running from Nov 9 to 16, 2013. To subscribe to our Urban Retreat posts, which will be delivered to your inbox each day of the retreat, go here.
The Urban Retreat is set up to help you bring more depth of practice into your life. In particular we’re focusing for the week on lovingkindness (metta) practice, so that we can move towards having a heart that “blazes like the sun.”
I was surprised recently on a retreat, when I asked how many people practiced lovingkindness meditation regularly, to find that fewer than half the participants did. …
Nov 01, 2013
There are many ways to develop metta (kindness, or lovingkindness), which is the desire that beings, ourselves included, be happy. Kindness arises from a basic realization that all beings want to be happy, and that their happiness and suffering are as real to them as our own happiness and suffering are to us. Recognizing those facts, and knowing that we ourselves want to be happy, we naturally wish happiness for others.
Kindness is inherent in us all, and in the meditation practice we’re strengthening what’s already there, not bringing something entirely new into being.
The most well-known way to cultivate metta is drop phrases into the mind that strengthen and develop our …
Rick Hanson PhD
Oct 23, 2013
When our mammalian ancestors first appeared, about two hundred million years ago, their capacities for bonding, emotion, and generosity were extraordinary evolutionary breakthroughs. Unlike reptiles and fish, mammals and birds care for their young, pair bond (sometimes for life), and usually form complex social groups organized around various kinds of cooperation. This takes more smarts than, say, a fish laying a swarm of eggs and swimming away – so in proportion to body weight, mammals and birds have bigger brains than reptiles and fish do.
When primates came along about sixty million years ago, there …
Jul 21, 2013
For me it’s been a blast. Somehow I managed to keep to a schedule of having a blog post each day, which means that I’ve written enough material in the last three months to fill a 300 page book. On our first 100 day challenge I managed 35 consecutive daily posts before realizing that I couldn’t sustain the pace and slacked off to writing every five days. Somehow this time the 35 day mark came and went, and then the 50 day mark, then 75 days — and here we are. The time has flown.
I can only imagine …
Jun 22, 2013
I remember precisely the first moment I noticed this in the context of cultivating lovingkindness, which is of course related to joyful appreciation, since both qualities are part of the “four immeasurables.”
At the time, I was having the New York Times delivered to my house every morning. It was one of my great pleasures to have a leisurely breakfast with a cup of tea, toast, and some intelligent analysis from the Op-Ed pages. But first I had to get the …
May 16, 2013
In his book, Living Ethically: Advice from Nagarjuna’s Precious Garland, Sangharakshita has some advice for those who feel guilty about wanting to be happy. I have to confess that I’d forgotten that it was possible to feel this way…
“How can we wish for the happiness of others if we are alienated from our own desire for happiness?
“Unfortunately, many of us in the West were given to understand when we were young that it is selfish to want happiness for onself, and we therefore feel unnecessarily guilty about wanting it. As a result, we can feel guilty even about BEING happy. ‘After all,’ the perverse logic goes, ‘with all my
May 08, 2013
“Don’t meditate to fix yourself, to heal yourself, to improve yourself, to redeem yourself; rather, do it as an act of love, of deep warm friendship to yourself. In this way there is no longer any need for the subtle aggression of self-improvement, for the endless guilt of not doing enough. It offers the possibility of an end to the ceaseless round of trying so hard that wraps so many people’s lives in a knot. Instead there is now meditation as an act of love. How endlessly delightful and encouraging.”
– Bob Sharples, from Meditation: Calming the Mind
If you’re participating in the 100 Days of …
May 06, 2013
The Buddha’s recorded as having said:
For one who mindfully develops
Seeing the destruction of clinging,
The fetters are worn away.
If with an uncorrupted mind
He pervades just one being
With loving kindly thoughts,
He makes some merit thereby.
But a noble one produces
An abundance of merit
By having a compassionate mind
Towards all living beings.
The “fetters” are mental habits that hold us back from attaining enlightenment. Lovingkindness practice, the Buddha is saying, wears away these fetters. So lovingkindness practice helps us become enlightened.
The way I think of the Buddhist path of practice these days is that it’s all about “un-selfing.” Normally we are “selfing” all the time — “selfing” being a rendering of “ahamkara,” which …
May 05, 2013
Yesterday I wrote about how, in the fifth stage of the development of lovingkindness practice where we’re cultivating metta for all beings, it’s enough simply to sense the space around you and to allow that space to be filled with kindness. Your mind is filled with kindness. Your mind is aware of the space around you. And so the space you’re aware of is filled with kindness. Therefore, any creature that is in that space will be received kindly. And the same is true for any being you call to mind. You’re receiving them into kindness as they appear in your mind.
I find this helpful when it comes to …