This week’s focus is mettā (loving-kindness), the first of the Brahmavihāras and the foundation for the others.
To prepare for the meeting, listen to and reflect upon Padmavajra’s talk:
The Power of Love (2013, Padmaloka)
The talk begins with Padmavajra chanting the Karaṇīya Mettā Sutta, one of the central teachings of the Buddha on loving-kindness (English text included at the end of this document). He then explores:
- The Mettā Bhāvanā in general
- Each stage of the practice
- How mettā leads to wisdom and liberation
You should also practise the Mettā Bhāvanā most days of the week before the class.
If you have time, you may also listen to some of Ratnavandana’s talks (links in Resources), though this is optional.
Suggested Schedule for Group Meeting
- Report in:
- Share your experience of practising the Mettā Bhāvanā during the week.
- Include reflections sparked by last week’s material or Padmavajra’s talk.
- Practice together:
- Group leader guides the Mettā Bhāvanā, or
- Play the lead-through by Kamalashila.
- You may like to read the Karaṇīya Mettā Sutta aloud beforehand.
- Discussion afterwards:
- How did you get on with the practice?
- Recognising the “enemies of mettā” (see Kamalashila’s extract below).
- How might you deepen your practice of the Mettā Bhāvanā in the coming week?
- Make a resolution to practise a number of times before the next meeting.
Resources
- Ratnavandana – three short talks on mettā:
- Kamalashila – Full Mettā Bhāvanā Lead-through
Extract from Kamalashila’s Meditation
The far enemy of mettā:
- Hatred (desire to harm).
- Arises when desires are frustrated.
- Can manifest as resentment, irritation, or anger.
- Painful and damaging, undermining happiness.
- Mettā is a way of overcoming hatred.
The near enemy of mettā:
- Sentimental attachment (pema) – mistaken for genuine friendliness.
- Emotional craving for experience from another person.
- Can range from subtle idealisation to strong sexual desire.
- Examples:
- Mistaking attraction for altruism.
- Parents mixing genuine care with personal projections.
- Younger people projecting parental roles onto elders.
Working with pema:
- Don’t be over-concerned with “purity.”
- The aim is emotional maturity, not eradicating “sins.”
- Like unrefined gold, elements of attachment are gradually “panned out” by cultivating mettā.
- Emotional refinement = growing up:
- Moving from need-based response → spontaneous giving.
- Requires insight into the frustrating nature of attachment.
- This cannot be hurried, as attachments are strong.
All Brahmavihāras (especially Upekkhā Bhāvanā) support this maturation.
Home Practice for the Week
- Practise the Mettā Bhāvanā most days, with Mindfulness of Breathing as needed.
- Keep a journal of your experience and share with your meditation buddy.
- Read the notes for next week a few days in advance of the meeting.