Metta

Mettā Toward Self is Not Getting Rid of Anything

Pema Chödrön

…[L]ovingkindness—maitrī (Pali, mettā)—toward ourselves doesn’t mean getting rid of anything. Maitrī means that we can still be crazy, we can still be angry. We can still be timid or jealous or full of feelings of unworthiness. Meditation practice isn’t about trying to throw ourselves away and become something better. It’s about befriending who we are already. The ground of practice is you or me or whoever we are right now, just as we are. That’s what we come to know with tremendous curiosity and interest.

Curiosity involves being gentle, precise, and open—actually being able to let go and open. Gentleness is a sense of good-heartedness toward ourselves. Precision is being able to see clearly, not being afraid to see what’s really there. Openness is being able to let go and to open. When you come to have this kind of honesty, gentleness, and good-heartedness, combined with clarity about yourself, there’s no obstacle to feeling lovingkindness for others as well.

From “No(thing) to Improve”, Tricycle Magazine, March 20, 2021

Love Yourself and You Won't Hurt Others

By: Ānāgarika Munindra

If I do not love myself, I cannot love others also. If we really love ourselves, we cannot think wrongly, cannot talk wrongly, cannot act wrongly. If you know how to love yourself, you do not bring hatred anywhere. Mind is the forerunner of all good and evil. When mind becomes purified, it creates good karma. When mind is nonpolluted, then your action will be pure, the world will be pure. When you talk, it will be wise, nice, friendly. If you do not understand your anger and mind is influenced by anger, it becomes poisonous, and you suffer physically. When you act, it will create tension. It is the same for everybody.

From Living This Life Fully: Stories and Teachings of Munindra, by Mirka Knaster.

Munindra (1915-2003) was an Indian Vipassana teacher in the lineage of Mahasi Sayadaw. He was a teacher to Joseph Goldstein and Sharon Salzberg, among many others.

The Eleven Advantages of Mettā, According to the Buddha

The Buddha addressed the monks gathered at Jetavana at Anathapindika’s Monastery, in Savatthi as follows, regarding the advantages of mettā:

"Monks, eleven advantages are to be expected from the release (deliverance) of heart by familiarizing oneself with thoughts of loving-kindness (metta), by the cultivation of loving-kindness, by constantly increasing these thoughts, by regarding loving-kindness as a vehicle (of expression), and also as something to be treasured, by living in conformity with these thoughts, by putting these ideas into practice, and by establishing them. What are the eleven?

1. "He/she sleeps in comfort. 2. He/she awakes in comfort. 3. He/she sees no evil dreams. 4. He/she is dear to human beings. 5. He/she is dear to non-human beings. 6. Devas (gods) protect him/her. 7. Fire, poison, and sword cannot touch him/her. 8. His/her mind can concentrate quickly. 9. His/her countenance is serene. 10. He/she dies without being confused in mind. 11. If he/she fails to attain arahantship (the highest sanctity) here and now, he/she will be reborn in the brahma-world.”

From the Discourse on Advantages of Mettā, Anguttara Nikaya, 11.16, translated by Piyadassi Thera, and modified for gender inclusivity.

Why 'Right Intention' Is Important in Buddhism

by Barbara O'Brien

Updated April 09, 2018

The second aspect of the Eightfold Path of Buddhism is Right Intention or Right Thought, or samma sankappa in Pali. Right View and Right Intention together are the "Wisdom Path," the parts of the path that cultivate wisdom (prajna). Why are our thoughts or intentions so important?

We tend to think that thoughts don't count; only what we actually do matters. But the Buddha said in the Dhammapada that our thoughts are the forerunner of our actions (Max Muller translation):

"All that we are is the result of what we have thought: it is founded on our thoughts, it is made up of our thoughts. If a man speaks or acts with an evil thought, pain follows him, as the wheel follows the foot of the ox that draws the carriage.
"All that we are is the result of what we have thought: it is founded on our thoughts, it is made up of our thoughts. If a man speaks or acts with a pure thought, happiness follows him, like a shadow that never leaves him."

The Buddha also taught that what we think, along with what we say and how we act, create karma. So, what we think is as important as what we do.

Three Kinds of Right Intention

The Buddha taught that there are three kinds of Right Intention, which counter three kinds of wrong intention. These are:

  1. The intention of renunciation, which counters the intention of desire.

  2. The intention of good will, which counters the intention of ill will.

  3. The intention of harmlessness, which counters the intention of harmfulness.

Renunciation

To renounce is to give up or let go of something, or to disown it. To practice renunciation doesn't necessarily mean you have to give away all your possessions and live in a cave, however. The real issue is not objects or possessions themselves, but our attachment to them. If you give away things but are still attached to them, you haven't really renounced them.

Sometimes in Buddhism, you hear that monks and nuns are "renounced ones." To take monastic vows is a powerful act of renunciation, but that doesn't necessarily mean that laypeople cannot follow the Eightfold Path. What's most important is to not attach to things, but remember that attachment comes from viewing ourselves and other things in a delusional way. Fully appreciate that all phenomena are transient and limited—as the Diamond Sutra says (Chapter 32),

"This is how to contemplate our conditioned existence in this fleeting world:
"Like a tiny drop of dew, or a bubble floating in a stream;
Like a flash of lightning in a summer cloud,
Or a flickering lamp, an illusion, a phantom, or a dream.

"So is all conditioned existence to be seen."

As laypeople, we live in a world of possessions. To function in society, we need a home, clothing, food, probably a car. To do my work I really need a computer. We get into trouble, however, when we forget that we and our "things" are bubbles in a stream. And​, of course, it's important to not take or hoard more than we need.

Good Will

Another word for "good will" is metta, or "loving kindness." We cultivate loving kindness for all beings, without discrimination or selfish attachment, to overcome anger, ill will, hatred, and aversion.

According to the Metta Sutta, a Buddhist should cultivate for all beings the same love a mother would feel for her child. This love does not discriminate between benevolent people and malicious people. It is a love in which "I" and "you" disappear, and where there is no possessor and nothing to possess.

Harmlessness

The Sanskrit word for "non-harming" is ahimsa, or avihiṃsā in Pali, and it describes a practice of not harming or doing violence to anything.

To not harm also requires karuna, or compassion. Karuna goes beyond simply not harming. It is an active sympathy and a willingness to bear the pain of others.

The Eightfold Path is not a list of eight discrete steps. Each aspect of the path supports every other aspect. The Buddha taught that wisdom and compassion arise together and support each other. It's not hard to see how the Wisdom Path of Right View and Right Intention also supports the Ethical Conduct Path of Right Speech, Right Action, and Right Livelihood. And, of course, all aspects are supported by Right EffortRight Mindfulness, and Right Concentration, the Mental Discipline Path.

Four Practices of Right Intention

The Vietnamese Zen teacher Thich Nhat Hanh has suggested these four practice for Right Intention or Right Thinking:

Ask yourself, "Are you sure?" Write the question on a piece of paper and hang it where you will see it frequently. Wong perceptions lead to incorrect thinking.

Ask yourself, "What am I doing?" to help you come back to the present moment.

Recognize your habit energies. Habit energies like workaholism cause us to lose track of ourselves and our day-to-day lives. When you catch yourself on auto-pilot, say, "Hello, habit energy!"

Cultivate bodhicitta. Bodhicitta is the compassionate wish to realize enlightenment for the sake of others. It becomes the purest of Right Intentions; the motivating force that keeps us on the Path.