Brahmavihara meditation is a Buddhist practice that trains the mind in four sublime attitudes: loving-kindness, compassion, sympathetic joy, and equanimity. It is also known as the “four immeasurables” or “divine abidings”.
The Four Qualities
- Metta (Loving-Kindness): Wishing well-being and happiness for yourself and all living beings.
- Karuna (Compassion): Wanting to ease the pain and suffering of others.
- Mudita (Sympathetic Joy): Feeling happy when others experience good fortune or success.
- Upekkha (Equanimity): Staying calm, balanced, and peaceful amidst life’s changes.
How to Practice
- Settle the Body: Sit in a quiet place, relax your muscles, and take slow, deep breaths to quiet your thoughts.
- Start with Yourself: Direct a positive wish or phrase toward yourself (e.g., “May I be happy and safe”).
- Expand Outward: Progressively send these same wishes to other.
The Standard Outward Progression
- Yourself: Build a foundation of self-love and self-acceptance first.
- A Benefactor: Choose a mentor, teacher, or someone who has deeply helped you.
- A Dear Friend: Select someone you naturally love and care about.
- A Neutral Person: Pick someone you see often but do not know well, like a cashier.
- A Difficult Person: Choose someone you have minor friction with before moving to deep enemies.
- All Living Beings: Expand your awareness to include every conscious creature in the universe.
Why This Sequence Works
- Warms the Heart: Starting with yourself or a benefactor makes it easier to spark genuine positive emotions.
- Creates Momentum: Emotional momentum helps you maintain goodwill when moving to neutral or difficult individuals.
- Prevents Burnout: Jumping straight to a difficult person usually causes frustration, resentment, or mental blocks.
Traditional Phrases
Metta (Loving-Kindness)
- May I/you be safe.
- May I/you be happy.
- May I/you be healthy.
- May I/you live with ease.
Karuna (Compassion)
- May I/you be free from pain.
- May my/your suffering cease.
- May I/you find healing.
- May my/your heart be comforted.
Mudita (Sympathetic Joy)
- May my/your happiness continue.
- May my/your good fortune grow.
- I rejoice in my/your joy.
- May my/your success never diminish.
Upekkha (Equanimity)
- All beings are responsible for their actions.
- My/your happiness depends on my/your deeds.
- Things are just as they are.
- May I/you accept things as they are.
