BV-Metta Practice of Thich Nhat Hanh
Tonight, we will practice the brahma vihara or divine abode of metta to cultivate an open heart of loving kindness. During an 8-day silent Zen retreat in August, I felt my heart softening more and more towards myself, loved ones, the teachers, the sangha, and all sentient beings.
On the sixth day of Noble Silence, I found a beautiful bright green grasshopper perched beside one of the sinks in the women’s lavatory. My first impulse was to ensure the safety of that fragile little being. As I was admiring the grasshopper’s small green head, leaf-like body, and long, folded rear legs, a dharma buddy named Ryushin entered the room. Wordlessly, I pointed at my diminutive companion just before he catapulted off the counter. Our mindful search lasted until Ryushin spotted the grasshopper camouflaged on a potted plant. While she placed an empty paper cup on top of the insect, I slid a paper towel over the cup’s opening. Together, we transported our small green friend outside to be liberated on a moist patch of grass. Our joint rescue mission was a joyous expression of metta practice.
Thich Nhat Hanh, the recently deceased Vietnamese Zen Buddhist monk, emphasized that “Know thyself” is the first step towards self-love and acceptance. We must understand the conditions that cause us to be the way we are. As we sit contemplating our body, feelings, perceptions, thoughts, and consciousness, we may experience moments of peace, happiness, and ease. And we note when irritation, worries and frustration interrupt our sense of well-being. In our own experience, we understand that unwholesome, negative states of mind rob us of inner tranquility.
Thich Nhat Hanh called anger, fear, anxiety, craving, greed, and ignorance “the greatest afflictions of our time.” To enhance wholesome mental states, he recommended a loving kindness meditation adapted from the 5th century Visuddhimagga (The Path of Purification) by Buddhaghosa, who systematized the Buddha’s teachings.
Begin by sitting still with eyes closed.
Follow the rhythms of your in-breaths and out-breaths until your body feels calm.
Look deeply at yourself just as you are, cultivating love for your essence. The depths of self-love nourish a capacity to love others and a yearning to express our love in the world.
As you sit quietly breathing in and out, repeat the following metta phrases silently to yourself:
May I be peaceful, happy, and light in body and spirit.
May I be safe and free from injury.
May I be free from anger, fear, and anxiety.
Return to the initial phrase:
May I be peaceful, happy, and light in body and mind.
Once you sense yourself embodying those words, visualize or have a felt sense of a loved one. Direct the metta phrases towards this beloved person:
May you be peaceful, happy, and light in body and spirit.
May you be safe and free from injury.
May you be free from anger, fear, and anxiety.
Return to the initial phrase:
May you be peaceful, happy, and light in body and mind.
Now expand your heart to include a neutral person in the metta practice. Remembering that all beings are worthy of love, visualize someone you do not know well and direct the phrases of loving kindness towards that person:
May you be peaceful, happy, and light in body and spirit.
May you be safe and free from injury.
May you be free from anger, fear, and anxiety.
Return to the initial phrase:
May you be peaceful, happy, and light in body and mind.
With further expansion in your heart, imagine sending metta to all people everywhere around the world:
May you be peaceful, happy, and light in body and spirit.
May you be safe and free from injury.
May you be free from anger, fear, and anxiety.
Return to the initial phrase:
May you be peaceful, happy, and light in body and mind.
We’ll continue with some aspirations for loving kindness, first directed to oneself and then towards others. Take time to connect with each step before continuing.
May I learn to look at myself with eyes of understanding and love.
May I learn to look at those closest to me with eyes of understanding and love.
May I learn to look at neutral people with eyes of understanding and love.
May I learn to look at people I find difficult with eyes of understanding and love.
May I learn to look at all beings everywhere with eyes of understanding and love.
The second aspiration refers to the joy that stems from metta practice.
May I be able to recognize and touch seeds of joy and happiness in myself.
May I be able to recognize and touch seeds of joy and happiness in those closest to me.
May I be able to recognize and touch seeds of joy and happiness in neutral people.
May I be able to recognize and touch seeds of joy and happiness in people I find difficult.
May I be able to recognize and touch seeds of joy and happiness in all beings everywhere.
The third aspiration refers to recognizing obstacles that block us from feeling and expressing lovingkindness.
May I learn to identify and see the sources of anger, craving, and delusion in myself.
May I learn to identify and see the sources of anger, craving, and delusion in those closest to me.
May I learn to identify and see the sources of anger, craving, and delusion in neutral people.
May I learn to identify and see the sources of anger, craving, and delusion in people I find difficult.
May I learn to identify and see the sources of anger, craving, and delusion in all people everywhere.
We’ll close with the initial aspiration:
May I learn to look at myself with eyes of understanding and love.
May I learn to look at those closest to me with eyes of understanding and love.
May I learn to look at neutral people with eyes of understanding and love.
May I learn to look at people I find difficult with eyes of understanding and love.
May I learn to look at all beings everywhere with eyes of understanding and love.
With your eyes still closed, sit quietly for a few moments, and sense the effects of practicing metta together. Notice how you feel in your body, heart, and mind. Are you aware of any differences in energy or attitude since you arrived this evening?
As you open your eyes, imagine your response if you encounter a bright green grasshopper.